How are calories and macros calculated?

The planner estimates BMR using the Mifflin–St Jeor equation, multiplies it by an activity factor to estimate TDEE, then applies your goal (about −15% for fat loss or +10% for slow gain). Protein is set in grams per kilogram of body weight (default 1.6 g/kg), carbs are set by you (20–50 g net), and the remaining calories are allocated to fat with a minimum of about 40 g.

Is this medical advice?

No. This tool provides educational estimates and is not a substitute for professional medical or nutrition advice. Consult a qualified practitioner for personal guidance, allergies or medical conditions.

Can I change my carb and protein targets?

Yes. You can choose a carb target of 20 g, 30 g or 50 g net carbs and set a custom protein target in grams per kilogram. The calculator updates the plan instantly.

What foods should I prefer or avoid on keto?

Prefer meat, fish, eggs, cheese, low-carb vegetables (spinach, broccoli, cauliflower), healthy fats (olive oil, avocado, nuts) and small portions of berries. Avoid sugar-sweetened drinks, refined grains, high-starch vegetables (potatoes, corn) and most high-sugar fruits.

Keto Food Planner – Personalized Daily Plan

Age, weight, height, activity aur goal batain; hum aap ko calories, macros, sample meal plan (portions ke sath) aur avoid list de denge.

Gender Age (years) Weight (kg) Height (cm) Activity Goal Protein target (g/kg) Daily net carbs (g)

Keto Food Planner – Build a Personalized Low-Carb Meal Plan That Actually Works

Q: How often should I recalculate?

Recalculate whenever your weight changes noticeably, activity level changes, or at least every 4–6 weeks to keep your targets current.

Looking for a simple way to plan your meals without guesswork? Our Keto Food Planner turns your age, weight, height, activity level, and goal into a realistic keto meal plan you can follow today. Instead of copy-pasting generic menus, you’ll get a calorie target, smart keto macros, and a clean list of keto-friendly foods to eat—and foods to avoid on keto—so sticking to your plan feels effortless.

What makes a keto plan successful?

A ketogenic diet is built around three numbers—fat, protein, and net carbs. Most people do best when they keep net carbs low (typically 20–30 g/day), set protein at a steady, moderate level, and fill the rest of the calories with healthy fats. The Keto Food Planner follows that proven structure and adapts it to your body in three steps:

Estimates your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure).
Applies your goal (fat loss, maintenance, or slow gain).
Sets keto macros—protein in grams per kilogram, net carbs by your preference, and the rest from fats.

This “macro-first” approach is why the planner pairs perfectly with a keto macro calculator and why it produces a practical keto meal plan you can start immediately.

How the Keto Food Planner works (in plain English)

Inputs: age, gender, body weight, height, activity, and goal.
Calories: Your calorie target comes from BMR × activity, then adjusted for your goal.
Protein: A sensible 1.6–2.0 g per kg of body weight for most people (you can tune it).
Carbs: You choose your daily net carbs (strict 20 g, standard 30 g, or liberal 50 g).
Fat: Whatever calories remain are assigned to fat, creating balanced keto macros.

Because the planner personalizes your targets, it’s ideal if you’re new to keto or returning after a break and want a plan that fits your current lifestyle—not last year’s routine.

Step-by-step: use the planner for a week of wins

Open the Keto Food Planner and add your details.
Save your calorie and keto macros (snap a screenshot or write them down).
Build a simple grocery list from the keto-friendly foods section below.
Follow the sample day once or twice, then swap proteins and veggies to keep variety.
Re-run the planner every 4–6 weeks or after any big weight/activity change.

Small, consistent steps beat complex rules. This is why a lean, realistic keto meal plan often works better than a strict, unsustainable one.

One-day sample keto meal plan (swap freely)

This menu lands close to common macro targets for weight loss while staying under 30 g net carbs. Adjust portions with your personal keto macros.

Breakfast

Scrambled eggs cooked in butter (2–3 eggs)
Half an avocado with lemon and salt
Black coffee or unsweetened tea

Snack

1 small handful almonds or walnuts

Lunch

Grilled chicken breast (120–150 g cooked)
Cauliflower rice sautéed in olive oil
Leafy-green salad with olive-oil vinaigrette

Snack 2

Cheddar cheese (30 g) or Greek yogurt (unsweetened, small portion)

Dinner

Baked salmon (120–150 g cooked)
Steamed broccoli tossed in olive oil
Squeeze of lemon, herbs, and sea salt

Hydration

Water, mineral water, or broth; season with salt and lemon as needed.

This template is flexible: swap salmon for beef, chicken for turkey, broccoli for zucchini, or almonds for macadamias. The point is to keep net carbs low, protein moderate, and fat high enough to hit your keto macros.

Keto-friendly foods (shop these)

Build your cart from whole, minimally processed items. These form the backbone of a sustainable keto meal plan:

Proteins: eggs, chicken, turkey, beef, lamb, pork, seafood, tofu/tempeh (if tolerated)
Low-carb vegetables: spinach, kale, lettuce, cucumber, zucchini, broccoli, cauliflower, asparagus, mushrooms, bell peppers
Fats: olive oil, avocado oil, butter/ghee, coconut oil, olives, avocados, nuts and seeds
Dairy (if tolerated): cheese, cream, unsweetened Greek yogurt
Flavor & extras: herbs, spices, lemon/lime, vinegar, mustard, sugar-free hot sauce
Treats: small portions of berries; sugar-free sweeteners in moderation

Foods to avoid on keto (or limit heavily)

Staying consistent here protects your results and keeps net carbs low:

Sugar and sweets (candy, cakes, cookies, ice cream)
Sugary drinks and fruit juices
Grains and flour-based foods (bread, rice, pasta, tortillas, cereal)
Starchy vegetables (potatoes, yams, corn, peas)
Most fruit (except small amounts of berries)
Ultra-processed snacks and deep-fried fast foods

Bookmark this list on your phone. When decisions are fast, your keto meal plan stays on track.

Smart success tips (that people actually use)

Front-load protein. Hitting your protein target early helps control appetite and protects lean mass. The Keto Food Planner makes your target crystal clear.
Season your food. Electrolytes matter. Use salt (unless restricted), sip broth, and drink water.
Simple batch cooking. Grill 2–3 proteins on Sunday, cook a pot of cauliflower rice, wash salad greens, and you’ve got a week of plug-and-play meals for your keto meal plan.
Track loosely. You don’t need to weigh everything forever, but spending a few days logging can calibrate your eye to your keto macros.
Try intermittent fasting. A gentle 12–14-hour overnight fast pairs well with a keto meal plan for many people. (No need to force long fasts.)

Frequently asked questions

How fast will I lose weight?
Results vary with calories, keto macros, sleep, stress, and movement. Many people notice water-weight changes in week one, then steadier fat loss after that.

Do I need supplements?
Not mandatory. Most people do fine focusing on whole foods, adequate electrolytes, and enough protein. If you have medical conditions, speak with a professional first.

What if my weight stalls?
Re-run the Keto Food Planner, tighten net carbs, walk more, and review portion sizes—especially nuts, cheese, and oils. Progress often resumes with one small tweak.

How often should I recalculate?
Any time your weight or activity changes, or every 4–6 weeks. Your TDEE shifts as your body changes.

Final take

A successful keto journey doesn’t require perfection; it requires a plan you’ll actually follow. The Keto Food Planner gives you just that—clear calories, personalized keto macros, and a practical keto meal plan built around satisfying, keto-friendly foods. Keep net carbs low, hit your protein, round out with healthy fats, and you’ll have a simple, sustainable routine that fits real life.