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. 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.