KetoGains Calculator

How We Calculate

Our Commitment to Transparency

At Ketogains Calculator, we believe in complete transparency about our calculation methods. All our formulas are based on peer-reviewed scientific research and validated equations used by healthcare professionals worldwide. This page provides detailed explanations of the methodologies behind each of our calculators.

Basal Metabolic Rate (BMR)

We use the Mifflin-St Jeor equation, which is considered the most accurate formula for calculating BMR in healthy individuals. This equation was developed in 1990 and has been validated in numerous studies as more accurate than the older Harris-Benedict equation.

Mifflin-St Jeor Equations:

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Source: Mifflin, M. D., et al. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241-247.

Total Daily Energy Expenditure (TDEE)

TDEE is calculated by multiplying BMR by an activity factor. These multipliers are based on research from the Institute of Medicine and are widely accepted in the nutrition and fitness communities.

Activity Multipliers:

Sedentary:BMR × 1.2
Lightly Active:BMR × 1.375
Moderately Active:BMR × 1.55
Very Active:BMR × 1.725
Extra Active:BMR × 1.9

Source: Institute of Medicine. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.

Lean Body Mass (LBM)

Lean Body Mass is calculated by subtracting fat mass from total body weight. This calculation is essential for determining accurate protein requirements.

LBM Formula:

LBM = Total Weight × (1 - Body Fat Percentage)

For example, a 180 lb person with 15% body fat would have: LBM = 180 × (1 - 0.15) = 153 lbs

Body Fat Percentage (US Navy Method)

We use the US Navy circumference method, which has been validated as accurate within ±3-4% compared to more expensive methods like DEXA scans.

US Navy Formulas:

Men:
Body Fat % = 495 / (1.0324 - 0.19077 × log₁₀(waist - neck) + 0.15456 × log₁₀(height)) - 450
Women:
Body Fat % = 495 / (1.29579 - 0.35004 × log₁₀(waist + hip - neck) + 0.221 × log₁₀(height)) - 450

Source: Hodgdon, J. A., & Beckett, M. B. (1984). Prediction of percent body fat for U.S. Navy men and women from body circumferences and height. Naval Health Research Center.

Protein Requirements

Our protein recommendations are based on lean body mass and are derived from research on protein needs for muscle preservation and growth, particularly in the context of caloric restriction and ketogenic diets.

Protein Ranges (per lb of LBM):

Fat Loss
1.0-1.2g
Maintenance
0.8-1.0g
Muscle Gain
1.0-1.4g

Sources: Helms, E. R., et al. (2014). Evidence-based recommendations for natural bodybuilding contest preparation. Journal of the International Society of Sports Nutrition, 11(1), 20.

Ketogenic Macro Distribution

Our ketogenic macro calculations follow the Ketogains methodology, which prioritizes adequate protein intake while maintaining ketosis through carbohydrate restriction.

Macro Calculation Order:

  1. Protein: Calculated based on LBM and goal (0.8-1.4g per lb LBM)
  2. Net Carbs: Fixed at ≤25g to maintain ketosis
  3. Fat: Remaining calories after protein and carbs are accounted for

Example Calculation:

Target Calories: 2000
Protein: 150g × 4 cal/g = 600 calories
Net Carbs: 25g × 4 cal/g = 100 calories
Fat: (2000 - 600 - 100) ÷ 9 cal/g = 144g

Quality Assurance

  • • All formulas are peer-reviewed and scientifically validated
  • • Calculations are regularly tested for accuracy
  • • Methods are updated based on new research
  • • Results are cross-referenced with established standards
  • • Content is reviewed by qualified nutrition professionals