Keto Macro Calculator
Calculate your perfect keto macros based on your body and goals
Your Keto Macro Results
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Choose the option that best suits your goals and needs
Actionable Keto Tips
Start with a Clean Kitchen
Begin your keto journey by removing all high-carb foods from your kitchen. Stock up on keto-friendly options like meats, full-fat dairy, low-carb vegetables, nuts, and seeds.
Track Your Macros Carefully
Use a food tracking app to monitor your carb intake, especially during the first few weeks. Hidden carbs can add up quickly and kick you out of ketosis.
Prioritize Electrolytes
Keto diets can deplete sodium, potassium, and magnesium. Supplement with pink salt, potassium-rich foods, and magnesium supplements to avoid the "keto flu."
Include Intermittent Fasting
Consider combining keto with intermittent fasting (like 16:8) to enhance fat adaptation and accelerate results.
Don't Fear Healthy Fats
Avocados, olive oil, coconut oil, and fatty cuts of meat should become staples in your diet. Fat is your primary fuel source on keto.
Frequently Asked Questions
The ketogenic (keto) diet is a very low-carb, high-fat diet that puts your body into a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy instead of carbs, which can lead to weight loss and numerous health benefits.
Our calculator is designed to be the best macro calculator available, using scientifically validated formulas to estimate your energy needs and macronutrient requirements. However, individual results may vary, and you may need to adjust your macros based on your personal results and progress.
Most people need to stay below 20-25g of net carbs per day to maintain ketosis. Some active individuals may be able to consume up to 50g and remain in ketosis. Our free macro calculator helps you determine the right amount for your specific body and goals.
Net carbs are calculated by taking total carbohydrates and subtracting fiber and sugar alcohols. These don't significantly impact blood sugar levels and are generally not counted toward your daily carb limit on keto.
Moderate protein intake is recommended on keto, typically 0.8-1.2g per pound of lean body mass. Too little protein can lead to muscle loss, while too much might affect ketosis for some people (though this is generally not a concern for most).
Fat is your primary energy source on a ketogenic diet. When you restrict carbs, your body needs an alternative fuel source, and fat fills this role. Consuming adequate fat helps maintain energy levels, hormone production, and keeps you feeling satisfied.
Most people enter ketosis within 2-4 days of restricting carbs to keto levels. However, becoming fully keto-adapted, where your body efficiently uses ketones for fuel, can take 2-6 weeks.