Keto Calculator
Calculate your ideal macronutrient ratios for the ketogenic diet. Get personalized fat, protein, and carb targets to stay in ketosis.
What is the Keto Diet?
The ketogenic diet is a high-fat, moderate-protein, very low-carb diet that forces your body to burn fat for fuel instead of carbohydrates. By limiting net carbs to 20-30g per day, your body enters a metabolic state called ketosis.
Standard Keto Macro Ratios
- Fat: 70-75% of total calories — your primary energy source on keto.
- Protein: 20-25% — enough to maintain muscle, not so much that it kicks you out of ketosis.
- Net Carbs: 5-10% — typically 20-30g per day. Net carbs = total carbs minus fiber.
Tips for Keto Success
Track net carbs carefully for the first few weeks until you develop an intuition for carb content in foods.
Electrolytes are critical: Supplement sodium, potassium, and magnesium to avoid the "keto flu."
Healthy fat sources: Avocados, olive oil, nuts, fatty fish, coconut oil, butter, and cheese.
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