Keto Diet Weight Loss Calculator

The Keto Diet Weight Loss Calculator estimates your projected weight loss and total pounds shed based on your body stats and diet duration. This tool helps individuals following a ketogenic diet determine exactly how long it will take to hit their target weight. Whether you are planning for an upcoming event, tracking your BMI, or starting a new fitness regimen, this calculator provides a clear, data-driven timeline.

Enter your current body weight in pounds
Enter your desired target weight in pounds
Enter your height in inches (5'10" = 70 inches)
Enter your age in years

How Projected Weight Loss Is Calculated

Projected weight loss represents the amount of body fat you can expect to lose over a specific time while maintaining a calorie deficit. We use the Mifflin-St Jeor equation to find your Basal Metabolic Rate (BMR), which is the calories you burn at rest. Then, we multiply your BMR by your activity level to find your Total Daily Energy Expenditure (TDEE). Finally, we apply a standard 25% calorie deficit to find your keto limit. This creates a gap between energy intake and burning, forcing your body to use stored fat for fuel. This method is widely used because it accounts for your unique body composition and lifestyle.

Weekly Weight Loss = (TDEE - (TDEE × 0.75)) × 7 / 3500

Where:

  • TDEE = BMR × Activity Factor
  • 0.75 = Standard 25% Keto Deficit
  • 3500 = Calories per pound of fat

What Your Projected Weight Loss Means

Your result shows the specific number of pounds you can realistically lose each week and the total reduction over your chosen duration.

Aggressive Weight Loss: If your projection is over 2.0 lbs per week, you are in a high deficit. Monitor your energy levels closely to avoid fatigue and ensure you are getting enough electrolytes to prevent the "keto flu."

Sustainable Weight Loss: A loss between 1.0 and 2.0 lbs per week is the ideal range. This pace usually helps preserve muscle mass while burning fat effectively, making it easier to keep the weight off long-term.

Moderate Weight Loss: Results under 1.0 lb per week are common for those close to their goal weight. Focus on strict food logging to ensure you stay in ketosis, as hidden carbs can easily stall progress at this stage.

Important Note

Water weight fluctuations can mask actual fat loss on the scale. Do not get discouraged by short-term spikes or stalls.

This calculator is for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting a new diet or exercise program.

Re-calculate your stats every 10 to 15 pounds to account for your slowing metabolism.

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