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Keto Macro Calculator

Enter your daily calorie target and keto style to get gram-based fat, protein and net-carb targets for staying in ketosis.

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Keto Macro Calculator
Calculate ketogenic diet macros: fat, protein and carb targets
Enter calories to get keto macros

Medical disclaimer. This calculator is provided for educational and informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional regarding your health, diet, exercise, or medication decisions. Read full disclaimer →

About Keto Macro Calculator

The ketogenic diet maintains carbohydrate intake below 20-50g per day to induce ketosis - a metabolic state where the liver produces ketone bodies from fat as the primary fuel source. Standard keto macro split: Fat 65-75% of calories, Protein 20-30%, Carbohydrates 5-10%. This calculator computes personalised daily macro targets based on calorie goals, activity level, and body composition.

Ketosis is typically achieved within 2-4 days of restricting carbohydrates below 50g/day. Common side effects in the first week (keto flu): headache, fatigue, and brain fog due to electrolyte shifts. Increase sodium (3-5g/day), potassium, and magnesium intake to mitigate these effects. Net carbs = total carbs minus dietary fibre. Keto is effective for weight loss and blood sugar management, but consult a doctor if you have diabetes, kidney disease, or pancreatic conditions before starting.

Frequently Asked Questions

The standard ketogenic diet keeps net carbs (total carbs minus fibre) below roughly 20-50g per day to induce and maintain ketosis, the metabolic state where the liver produces ketones from fat for fuel. This calculator shows your daily net-carb ceiling in grams based on the calorie target and keto style you select.
A typical keto macro split is about 65-75% of calories from fat, 20-30% from protein, and 5-10% from carbohydrates. This tool offers three presets - standard, moderate, and high-protein - each shifting the protein/fat balance slightly while keeping carbs low.
Keto flu refers to headache, fatigue, and brain fog that some people experience in the first week of carb restriction, caused mainly by electrolyte shifts. Increasing sodium (roughly 3-5g/day), potassium, and magnesium intake during the adaptation period can help reduce these symptoms.
Ketosis is typically reached within 2-4 days of eating under about 50g of carbs daily, and keto can be effective for weight loss and blood sugar management for many people. However, if you have diabetes, kidney disease, pancreatic conditions, or any chronic illness, talk to a doctor before starting a ketogenic diet.
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