Keto Macro Calculator

Calculate your personalized ketogenic diet macros for optimal fat loss and ketosis

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Info only. Not medical advice.

About Keto Macros

The ketogenic diet is a high-fat, moderate-protein, low-carb eating pattern that shifts your body into a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy instead of carbohydrates.

This calculator determines your personalized macronutrient targets based on your body composition, activity level, and goals. It ensures you get enough protein to preserve muscle mass while keeping carbs low enough to maintain ketosis.

Choose Your Keto Type

Standard Keto: Best for beginners and steady fat loss
Targeted Keto: Add carbs around workouts for performance
Cyclical Keto: Alternate keto days with carb refeeds for athletes

Enter your information above to get started with your personalized keto macro plan.

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Frequently Asked Questions About Keto

A ketogenic diet is a very low-carb, high-fat eating pattern that shifts your body into ketosis, a metabolic state where it burns fat for fuel instead of carbohydrates. By drastically reducing carb intake to typically 20-50g net carbs per day, your liver converts fat into ketones, which become your primary energy source. This metabolic switch can lead to fat loss, improved mental clarity, and stable energy levels.

Standard Keto (SKD) maintains consistent low-carb intake daily, ideal for most people starting keto. Targeted Keto (TKD) allows extra carbs around workouts to fuel high-intensity exercise while staying in ketosis most of the day. Cyclical Keto (CKD) alternates 5-6 days of strict keto with 1-2 high-carb refeed days, typically used by athletes and bodybuilders. Beginners should start with standard keto for at least 4-8 weeks before considering the other types.

Protein intake on keto should be moderate, typically 0.8-1.2g per pound of lean body mass. Too little protein can lead to muscle loss, while excessive protein can potentially interfere with ketosis through gluconeogenesis (conversion of protein to glucose). Our calculator sets protein at approximately 25% of calories and ensures minimum requirements based on your lean body mass to preserve muscle.

Net carbs are total carbohydrates minus fiber and sugar alcohols. This matters because fiber and most sugar alcohols do not significantly impact blood sugar or insulin levels. On keto, you count net carbs rather than total carbs, allowing you to eat more vegetables and fiber while staying in ketosis. For example, if food has 10g total carbs and 5g fiber, it has 5g net carbs.

The "keto flu" occurs during the first few days of transitioning to ketosis as your body adjusts. Prevent it by staying hydrated and supplementing electrolytes: sodium (3000-5000mg), potassium (1000-3500mg), and magnesium (300-500mg). Drink bone broth, salt your food liberally, eat potassium-rich low-carb foods like avocados and spinach, and consider a magnesium supplement. Symptoms typically resolve within 3-7 days.

Most people enter ketosis within 2-4 days of restricting carbs to under 20-25g net carbs per day. However, full keto-adaptation (where your body efficiently uses ketones) takes 2-4 weeks. During this adaptation period, you may experience temporary drops in energy and performance. Test your ketone levels using blood, breath, or urine strips to confirm you are in ketosis (blood ketones of 0.5-3.0 mmol/L indicate nutritional ketosis).

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