KETO MACRO
CALCULATOR
Calculate your ketogenic macros: high fat, moderate protein, minimal carbs.
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. Keto has been studied for decades as a therapeutic diet for drug-resistant epilepsy, and more recent research has explored its short-term use for weight management and blood-sugar control in type 2 diabetes. Results vary widely between individuals, and keto is not the only diet shown to support these goals — talk to a doctor or registered dietitian before starting keto, especially if you take medication or have an existing health condition.
How This Calculator Works
This tool estimates your total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation, which calculates basal metabolic rate (BMR) from your age, sex, height, and weight, then multiplies it by an activity factor. Depending on your selected goal, it applies a calorie deficit (weight loss), a calorie surplus (muscle gain), or no adjustment (maintenance). It then splits that calorie target into the standard keto ratio of roughly 70% fat, 25% protein, and 5% carbohydrates, capping net carbs at 25g per day as a conservative ceiling for staying in ketosis. These are estimates based on population-level formulas, not a personalized medical prescription — your actual needs may differ.
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.
Tips for Staying in Ketosis
- Track net carbs (total carbs minus fiber) rather than total carbohydrates.
- Prioritize whole-food fat sources such as olive oil, avocado, nuts, and fatty fish over processed fats.
- Stay hydrated and replace electrolytes (sodium, potassium, magnesium), since keto diets can increase water and mineral loss in the first 1–2 weeks.
- Reintroduce carbs gradually if you plan to stop keto, to reduce digestive discomfort.