What is KetoPlanner?

KetoPlanner is a utility to (somewhat) simplify the task of diet planning. Given a few key statistics, it will estimate your basal metabolic rate, adjust for activity level, and consider that your maintenance level (no loss, no gain).

From there, it will account for your desired rate of loss (defaults to 1-2 pounds per week), and intended meals per day (assumes three unless otherwise specified). Using this information, it will present an intake plan for the day, broken down by protein/fat/carb.

Why these numbers?

The protein recommendation is a minimum to maintain your current muscle mass, the carb recommendation is a maximum to not break ketosis (YMMV), and the fat recommendation accounts for the rest of your intake for the day.

Why are the defaults set how they are?

Since I wrote KetoPlanner for personal use, the defaults reflect my most recent measurements. Feel free to change the code to match your own.

What is a Ketogenic Diet?

This is outside the scope of the documentation for a simple utility, but there's a lot of great information in the r/keto FAQ.

Example Usage (Basic)

Given a few statistics about you, KetoPlanner will formulate an intake plan for the day.

$ ./ketoplanner --gender 1 --age 26 --mass 131.1 --bodyfat 34.8 --activity 1 --rate 1

Output

Totals for Today

    Calories: 2638 to 2888
    Protein: 188 grams (752 calories)
    Carb: 0 to 36 grams
    Fat: 194 to 237 grams (1746 to 2133 calories)

Meal Plan (each of 3 meals should contain...)

    Calories: 879 to 963
    Protein: 63 grams (251 calories)
    Carb: 0 to 12 grams
    Fat: 65 to 79 grams (582 to 711 calories)

More Examples

If you provide your current intake figures, and the number of meals you intend to eat today, it can provide a revised plan to meet the remainder.

./ketoplanner -g 1 -a 26 -m 131.1 -b 34.8 -A 1 -r 1 --calories 1140 --protein 100 --fat 100 --carbs 10 --meals 2

Output

Totals for Today

    Calories: 1498 to 1748
    Protein: 88 grams (352 calories)
    Carb: 0 to 12 grams
    Fat: 22 to 55 grams (198 to 495 calories)

Meal Plan (each of 2 meals should contain...)

    Calories: 749 to 874
    Protein: 44 grams (176 calories)
    Carb: 0 to 6 grams
    Fat: 11 to 28 grams (99 to 248 calories)

Options

-A (--activity)

This defines your activity level (1-5), using the Harris Benedict Equation. If you do not wish to account for activity, it can be set to 0 (zero).

-a (--age)

Your age, in years. Nothing fancy here.

-b (--bodyfat)

Your bodyfat percentage, expressed in decimal notation (28.5, for example).

-C (--carbs)

How many grams of carbohydrates you have consumed so far today.

-F (--fat)

Much like --carbs, how many grams of fat your have consumed.

-g (--gender)

Gender, 0 for female, 1 for male.

-h (--height)

Your height, in centimeters (2.54cm per inch, America).

-K (--calories)

How many (k)calories have you consumed.

-M (--meals)

Number of meals per day.

-m (--mass)

Your current mass, in kilograms.

-P (--protein)

Amount of protein already consumed, in grams.

-r (--rate)

Your desired rate of loss, in kilograms per week.