Calculate your keto macros
Enter your daily calories and choose a keto ratio. The calculator converts the percentages into grams: fat uses 9 kcal/g, protein and carbs use 4 kcal/g. If you don't know your calories, use the estimator below first.
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Don't know your calories? Estimate them
Fill in your stats and choose a goal — the calculator estimates TDEE with the Mifflin-St Jeor equation and fills the calorie box above.
What is keto, in one paragraph
The ketogenic diet keeps carbs very low so the body runs mostly on fat: the liver turns fat into ketone bodies, which the brain and muscles can use for fuel. That state — ketosis — usually requires keeping net carbs under roughly 20–50 g per day, which is why keto is defined by a ratio (about 70% fat, 25% protein, 5% carbs) rather than a fixed food list. The ratios in this calculator are calorie percentages; the gram results are what you actually weigh and track.
Net carbs vs total carbs — the part most calculators skip
Food labels show total carbohydrates, which include fiber. Fiber is not digested into glucose, so keto counts only the digestible part:
Net carbs = total carbs − fiber
Example: an avocado has about 12 g of total carbs but about 10 g of fiber, so it counts as roughly 2 g of net carbs — a keto staple, not a carb bomb. Sugar alcohols (erythritol, xylitol) are sometimes subtracted too, but they are not all zero-impact — erythritol is close to zero, maltitol behaves more like sugar, so check the specific one rather than trusting "sugar-free" labels blindly.
Worked example — 2,000 kcal at Standard keto 70/25/5
- Fat: 2,000 × 70% = 1,400 kcal ÷ 9 = 155.6 g
- Protein: 2,000 × 25% = 500 kcal ÷ 4 = 125 g
- Net carbs: 2,000 × 5% = 100 kcal ÷ 4 = 25 g
Check: 1,400 + 500 + 100 = 2,000 kcal. That 25 g of net carbs sits in the stricter part of the 20–50 g ketosis range, which is why Standard keto works for most people without fine-tuning.
Keto presets at 2,000 kcal
| Preset | Ratio (F/P/C) | Fat | Protein | Net carbs |
|---|---|---|---|---|
| Standard | 70 / 25 / 5 | 155.6 g | 125 g | 25 g |
| High-Protein | 60 / 35 / 5 | 133.3 g | 175 g | 25 g |
| Targeted | 65 / 30 / 5 | 144.4 g | 150 g | 25 g |
High-Protein keto trades some fat for protein — useful if you train hard. "Targeted" keto adds fast carbs around workouts in practice; the ratio here is a moderate middle ground you can customize.
Electrolyte note — don't skip this
"Keto flu" is mostly an electrolyte problem. When insulin falls, your kidneys excrete more sodium, and water weight drops take potassium and magnesium with them. Headaches, fatigue, cramps and dizziness in the first days are the classic signs. The fix: salt your food generously, eat electrolyte-rich foods (leafy greens, avocados, nuts, fish), and consider a magnesium supplement. Most people feel better within a day or two — you do not need to quit keto because of it.
Interpreting your results
Fat grams are your energy lever: eat to your target if maintaining or gaining, or let fat run a little under target if losing weight (the body then burns stored fat for the difference). Protein grams are a minimum, not a ceiling — hit them daily to protect muscle. Net-carb grams are the hard limit: stay at or under this number, counted as net carbs, and ketosis usually follows within 2–4 days.
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Frequently Asked Questions
What are keto macros? A very-high-fat, moderate-protein, very-low-carb split — typically about 70% fat, 25% protein and 5% carbs (net) — designed to keep carb intake low enough to reach and stay in ketosis.
What is the difference between net carbs and total carbs? Net carbs = total carbohydrates minus fiber, because fiber is not digested into glucose. On keto you track net carbs against your daily limit, usually 20–50 g per day.
How many net carbs keep you in ketosis? Most people stay in ketosis under about 20–50 g of net carbs per day. This calculator's 5% carb preset at 2,000 kcal gives 25 g of net carbs — near the stricter end that works for most people.
What is keto flu and how do electrolytes help? Headaches, fatigue and cramps in the first days of keto are often caused by losing sodium, potassium and magnesium. More salt, electrolyte-rich foods or a supplement often fixes it within a day or two.
Can you eat too much protein on keto? Moderately high protein does not kick most people out of ketosis — the body only converts protein to glucose on demand, not automatically. Keep protein around 1.6–2.2 g/kg; do not under-eat it to protect ketosis.
How do I know I am in ketosis? Common signs include reduced appetite and a metallic or fruity taste in the mouth. Urine strips show ketones early but become unreliable later; a blood ketone meter is the most accurate check.
Is this medical advice? No. This is general information only. Talk to a doctor or registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease, or any health condition.