KETO MACRO
CALCULATOR

Calculate your ketogenic macros: high fat, moderate protein, minimal carbs.

✅ Standard & Targeted Keto🥙 Net Carbs📈 Personalized to Your Weight

Your Details

Age

Gender

Height (cm)

Weight (kg)

Activity Level

Keto Goal

Your Keto Macros

Total Calories / Day

🧄 Fat (70% calories)--

🥩 Protein (25% calories)--

🍳 Net Carbs (5% / max 25g)--

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Keto Protocol Comparison

Protocol	Fat/Protein/Carbs %	Best For
Standard Keto (SKD)	70/25/5	Most people — weight loss & health
Targeted Keto (TKD)	65/25/10	Athletes — carbs around workouts only
Cyclical Keto (CKD)	Varies	Advanced athletes — carb refeed days
High Protein Keto	60/35/5	Muscle preservation focus

Best Macro Split for Fat Loss

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The Ketogenic Diet Explained

The ketogenic diet is a very low carbohydrate, high fat dietary approach designed to shift the body into a metabolic state called ketosis, where fat becomes the primary fuel source instead of glucose. Standard keto macros are approximately 70% fat, 25% protein, and 5% carbohydrates — typically limiting net carbs to 20–50g per day. This approach has strong clinical evidence for weight loss, epilepsy management, and type 2 diabetes improvement.

Ketosis and Carb Limits

Most people enter ketosis within 2–4 days of restricting carbs to under 50g net per day. Net carbs = total carbohydrates minus dietary fiber. The liver produces ketone bodies (primarily beta-hydroxybutyrate) from fat, which can fuel the brain and muscles in the absence of glucose.

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Evidence-Based Content

Content reviewed for accuracy using guidelines and research from the WHO, CDC, NIH, and peer-reviewed academic journals. See disclaimer.

Built by Ren Martin

Sports coach · 20+ years in fitness · Used this calculator personally

Frequently Asked Questions

How many carbs can I eat on keto?

Most people need to keep net carbs below 20–50g per day to maintain ketosis. Net carbs = total carbohydrates minus dietary fiber. Individual thresholds vary — highly active people can often tolerate more carbs before being knocked out of ketosis.

How long does it take to enter ketosis?

Most people enter nutritional ketosis — defined as blood ketone levels above 0.5mmol/L — within 2–4 days of restricting carbohydrates to under 20–50g per day. The timeline varies with individual carbohydrate stores, activity level, and metabolic flexibility. Exercise accelerates entry by depleting glycogen stores faster.

Do I need to track net carbs or total carbs on keto?

Most keto protocols use net carbs: total carbohydrates minus dietary fibre, since fibre is not digested and does not raise blood glucose. This calculator uses total carbs as a conservative baseline. In practice, most people targeting 20–25g net carbs should keep total carbs under 30–35g to account for variation in fibre content of foods.

Is keto safe long-term?

Short to medium-term keto (up to 2 years) is well-tolerated by most healthy adults. Long-term data is more limited. Common concerns include micronutrient deficiencies (address with a varied keto diet), elevated LDL in some individuals, and potential impact on athletic performance in high-intensity sports.

KETO MACROCALCULATOR

The Ketogenic Diet Explained

Ketosis and Carb Limits

Frequently Asked Questions

KETO MACRO
CALCULATOR