Keto diet calculator, which one is best?

I decided to check out two of the keto diet calculator sites that are available today. I have not really tried out any keto diet calculators before and was not sure how they could really help me or what kind of data I would get.

The two keto diet calculators I decided to try out are the keto calculator and another calculator from phlaunt. In order to do a fair comparison of the results I put in the same amount of data in both of the calculators and in cases where I was missing some data I put in the suggested data by the program.

Input data for keto diet calculators

• Weight: 92kg
• Height: 180cm
• Gender: Male
• Age: 33
• Activity level: Heavy exercise 3-5 times a week
• Current daily carbohydrate intake: 20grams
• Desired weekly weight loss: 1kg

I started out with the keto diet calculator over at phlaunt first and here are my results:

Phlaunt keto diet calculator results

To maintain your body weight eat 2,922 calories.
You have decided to eat 20 grams of carbohydrate a day. This is 2.7% of your total caloric intake. Required Protein Intake: 83 grams of high quality protein. This would be supplied by: 13.8 ounces or 386 grams of a high quality protein food like meat, fish, eggs, or cheese, which typically contain 6 grams of protein.
These recommendations are based on the fact that you are eating a ketogenic diet with an intake of 20 grams of carbohydrate a day. Maximum Fat Intake: 279 grams. For every 1 gram of protein you eat over 83 grams of protein, reduce your fat intake by .5 grams to stay within calorie limits.

To lose 1 kg a week safely decrease your daily intake to 1,822 calories.
You have decided to eat 20 grams of carbohydrate a day. This is 4.4% of your total diet caloric intake. Required Protein Intake: 83 grams of high quality protein. This would be supplied by: 13.8 ounces or 386 grams of a high quality protein food like meat, fish, eggs, or cheese, which typically contain 6 grams of protein. These recommendations are based on the fact that you are eating a ketogenic diet with an intake of 20 grams of carbohydrate a day. Maximum Fat Intake: 157 grams. For every 1 gram of protein you eat over 83 grams of protein, reduce your fat intake by .5 grams to stay within the calorie limits compatible with your weight loss goal.
Do not lower your fat intake below 97 grams which is 30% of total calories.

This was very interesting information and according to these calculations I am probably quite low on the amount of calories and fat I should eat every day.

Keto Calculator results

Then I did the same with the keto diet calculator from ankerl.

32/M/5’11” | CW 203 | 29% BF | Moderately active

* 2341 kcal Goal, a 20% deficit. (1217 min, 2926 max)
* 20g Carbohydrates
* 93g Protein (93g min, 179g max)
* 210g Fat (85g min, 274g max)

This keto diet calculator also provided a nice graph showing how much weight a will loose in a year if I keep at the same pace.

These results show that in one year my weight would be around 75 kilos. That seems like quite a low weight for me, but probably totally possible.

In total I think the results from both the keto diet calculators was interesting. I will especially use the graph to follow up in the future if it was accurate or not and now I also know roughly how many calories I should eat per day to continue my current weight loss.