Keto Macro Calculator
Calculate your personalized ketogenic diet macros for optimal ketosis and results
What is the Keto Diet?
The ketogenic diet is a very low-carb, high-fat diet that puts your body in ketosis - a metabolic state where you burn fat for fuel instead of carbohydrates.
Standard keto macros: 70% fat, 25% protein, 5% carbs (typically 20-25g net carbs).
Calculate Your Keto Macros
Enter your details to get personalized ketogenic diet macros
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Frequently Asked Questions About Keto Macros
Common questions about the ketogenic diet
What is a keto macro calculator?
A keto macro calculator determines your optimal daily intake of protein, fat, and carbohydrates for maintaining ketosis. It typically sets carbs at 5% of calories (20-25g), protein at 25%, and fat at 70% of your daily calorie needs based on your goal.
How many carbs should I eat on keto?
For ketosis, aim for 20-25 grams of net carbs per day. This calculator sets carbs at approximately 25g to keep you in ketosis while providing essential nutrients. Some people can stay in ketosis with up to 50g, but 20-25g is the safe zone for most people.
How much protein do I need on keto?
On keto, aim for 1.6g of protein per kg of bodyweight. This amount supports muscle maintenance and growth while preventing muscle loss during weight loss. Too little protein can cause muscle loss, while too much might kick you out of ketosis.
Why is fat so high on keto?
Fat becomes your primary fuel source on keto, replacing carbohydrates. About 70% of your calories come from fat, which provides energy, keeps you satiated, and helps your body produce ketones for fuel. Healthy fats also support hormone production and nutrient absorption.
How long does it take to enter ketosis?
It typically takes 2-4 days of eating under 25g of carbs to enter ketosis, though it can take up to a week. You'll know you're in ketosis when you experience increased energy, reduced appetite, and potentially detect ketones through breath, urine, or blood testing.
Can I build muscle on keto?
Yes, you can build muscle on keto with proper protein intake and strength training. Use the 'muscle gain' option which adds a small calorie surplus while maintaining keto ratios. Ensure you're eating 1.6-2.0g protein per kg bodyweight and training consistently.
What foods should I eat on keto?
Focus on fatty meats, fish, eggs, high-fat dairy, nuts, seeds, low-carb vegetables (leafy greens, broccoli, cauliflower), avocados, and healthy oils (olive, coconut, avocado oil). Avoid grains, sugar, most fruits, legumes, and starchy vegetables.
Should I track net carbs or total carbs?
Most keto dieters track net carbs (total carbs minus fiber), as fiber doesn't impact blood sugar or ketosis. The 25g target in this calculator refers to net carbs. However, some prefer tracking total carbs for simplicity. Choose what works best for you.
How do I know if I'm in ketosis?
Signs of ketosis include: increased energy and mental clarity, reduced hunger, fruity breath odor, rapid initial weight loss (water weight), and increased thirst. For confirmation, use ketone test strips, breath analyzers, or blood ketone meters.
Can I have cheat days on keto?
Cheat days aren't recommended on keto as they kick you out of ketosis, which takes 2-4 days to re-enter. This disrupts fat adaptation and ketone production. If you need flexibility, consider a cyclical keto approach with planned high-carb refeeds, or target keto for athletes.