Keto weight loss calculator
See how long keto might take to get you to your goal weight. You get daily calories, keto macros and a week-by-week projection.
Keto weight loss calculator examples
Sample people, made up to show how the numbers change. Load one into the calculator to tweak it.
Lin
Lin, 52, 162 cm (5'4"), 92 kg (203 lb), desk job, goal 80 kg (176 lb), 20 g net carbs
Eat about
1,270 cal
with 20 g net carbs a day
- Net carbs
- 20 g
- Protein
- 114 g
- Fat
- 81 g
- Time to goal
- 29 weeks (about 7 months), around June 2027
| Week | Weight |
|---|---|
| Week 4 | 199 lb |
| Week 8 | 195 lb |
| Week 12 | 191 lb |
| Week 24 | 180 lb |
- The first week often drops faster on keto. That is mostly water from stored carbs, not fat.
- Fat loss after that comes from the calorie deficit, the same as any diet.
Dev
Dev, 34, 178 cm (5'10"), 84 kg (185 lb), works out 3-5 days a week, goal 78 kg (172 lb), 30 g net carbs
Eat about
2,220 cal
with 30 g net carbs a day
- Net carbs
- 30 g
- Protein
- 134 g
- Fat
- 173 g
- Time to goal
- 13 weeks (about 3 months), around February 2027
| Week | Weight |
|---|---|
| Week 4 | 181 lb |
| Week 8 | 177 lb |
| Week 12 | 173 lb |
- The first week often drops faster on keto. That is mostly water from stored carbs, not fat.
- Fat loss after that comes from the calorie deficit, the same as any diet.
How the keto weight loss calculator works
Keto loses fat the same way any diet does: through a calorie deficit. We set calories from your maintenance (Mifflin-St Jeor) and your pace.
Net carbs stay at the level you choose. Protein is 1.6 g per kg of reference weight, and fat fills the rest of your calories.
The projection recalculates your maintenance every week. Expect a faster drop in week one; that is water from stored carbs.
Frequently asked questions
How much weight can you lose on keto in a month?
It varies. The first week often drops faster, mostly water. After that, it follows your calorie deficit, which the projection shows week by week.
Do I need to count calories on keto?
Many people eat less on keto without counting. If progress stalls, calories are the first thing to check.
What are net carbs?
Total carbs minus fibre. Most keto plans keep net carbs at 20-50 g a day.
Sources
- Mifflin et al. (1990), a new predictive equation for resting energy expenditure
- Hall (2008), what is the required energy deficit per unit weight loss?
- International Society of Sports Nutrition position stand: protein and exercise (2017)
These tools give estimates for healthy adults. They are not medical advice. If you are pregnant, under 18 or managing a health condition, check with your doctor or a registered dietitian.