The Ultimate Ketogains Calculator
Our advanced Ketogains calculator helps you calculate the precise macros needed for your specific goals—whether it's fat loss, muscle gain, or maintenance. Enter your details to get science-backed, personalized ketogenic macro targets in seconds.
Fill out the form to see your personalized ketogenic macro targets.
What is the Ketogains Calculator?
The Ketogains Calculator is based on the revolutionary Ketogains methodology—a protein-centric approach to the ketogenic diet specifically designed for body recomposition. Unlike standard keto calculators that use simple percentage-based macros, our calculator prioritizes adequate protein intake based on your lean body mass to support muscle retention and growth while maintaining ketosis.
This approach differs from traditional keto calculators by ensuring you get enough protein to preserve muscle mass during fat loss or support muscle growth during a gaining phase. The result is a more sustainable and effective ketogenic diet that helps you achieve your body composition goals.
How to Use the Calculator
Step 1: Enter Your Stats
Input your basic information including gender, age, weight, and height. Be as accurate as possible for the best results.
Step 2: Body Fat Percentage
Enter your estimated body fat percentage. If you're unsure, use our Body Fat Calculator for an estimate.
Step 3: Activity Level
Select your activity level honestly. This affects your total daily energy expenditure (TDEE) calculation.
Step 4: Choose Your Goal
Select whether you want to lose fat, maintain your current weight, or gain muscle. This determines your caloric deficit or surplus.
Understanding Your Results
Protein
Calculated based on your lean body mass to preserve muscle and support satiety. This is the most important macro on a ketogenic diet.
Net Carbs
Kept below 25g to ensure you enter and maintain ketosis. Focus on nutrient-dense, low-carb vegetables.
Fats
Fill the remaining calories after protein and carbs are accounted for. Adjust based on your hunger and energy levels.
Why Protein is Key
Adequate protein intake is crucial on a ketogenic diet for several reasons. First, protein helps preserve lean muscle mass during weight loss, ensuring that the weight you lose comes primarily from fat rather than muscle. Second, protein has the highest thermic effect of food, meaning your body burns more calories digesting and processing protein compared to fats or carbohydrates.
Additionally, protein is highly satiating, helping you feel full and satisfied between meals. This natural appetite suppression makes it easier to maintain a caloric deficit for fat loss. On a ketogenic diet, adequate protein also provides substrates for gluconeogenesis—the process by which your body creates glucose from non-carbohydrate sources when needed.
Our Protein Calculator can help you determine the optimal protein intake for your specific goals and activity level.