Keto Calculator
Your keto macros — daily calories, fat, protein and the net-carb cap that keeps you in ketosis.
Your results
Shop supplementsWhat is a keto macro calculator?
This keto calculator gives you daily targets for calories, fat, protein and net carbs on a ketogenic diet. Keto works by restricting carbohydrates far enough that your body switches to burning fat — and producing ketones — as its main fuel. Getting the macros right is the difference between reaching ketosis and just eating an expensive high-fat diet.
How it works
Calories are estimated from the Mifflin–St Jeor equation, your activity level and your goal (20% deficit to cut, 10% surplus to gain). The macros are then built keto-style:
- Net carbs are capped at 25 g — most people maintain nutritional ketosis somewhere between 20 and 50 g of net carbs (total carbs minus fibre) per day.
- Protein is set by body weight (1.8–2.2 g/kg depending on goal). Contrary to old keto lore, normal protein intakes do not prevent ketosis.
- Fat fills the remaining calories — it's your energy source, not a target to force-feed.
Frequently asked questions
What are net carbs?
Total carbohydrates minus fibre. Fibre isn't digested into glucose, so it doesn't interfere with ketosis. A food with 12 g carbs and 7 g fibre counts as 5 g net.
What is keto flu and how do I avoid it?
Headaches, fatigue and cramps in the first week or two — mostly caused by losing sodium, potassium and magnesium as your body sheds stored glycogen and water. Salting food generously and supplementing electrolytes prevents most of it — an electrolyte powder covers all three minerals in one scoop.
How long until I'm in ketosis?
Typically two to seven days of staying under your carb cap. Training helps deplete glycogen and speeds it up.
References
- Westman EC, Feinman RD, et al. Low-carbohydrate nutrition and metabolism. Am J Clin Nutr. 2007;86(2):276–284.
- Harvey CJdC, Schofield GM, Williden M. The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction. PeerJ. 2018;6:e4488.
Related
These results are estimates for healthy adults and are not medical advice. Consult a health professional before making major changes to your diet or training.
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