Keto Calculator
Calculate your personalized keto macros with the optimal 70/25/5 fat/protein/carb ratio for ketosis
Your Keto Macro Targets
Understanding the Ketogenic Diet
The ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate eating approach that shifts your body's primary fuel source from glucose to fat. When carbohydrate intake drops below approximately 20-50 grams of net carbs per day, your liver begins converting fatty acids into ketone bodies -- acetoacetate, beta-hydroxybutyrate, and acetone -- which your brain, heart, and muscles can use for energy. This metabolic state, known as nutritional ketosis, typically develops within 2-7 days of strict carbohydrate restriction and is confirmed when blood ketone levels reach 0.5-3.0 mmol/L.
The standard ketogenic macro ratio of 70% fat, 25% protein, and 5% carbohydrates by calories ensures your body has ample fat to produce ketones while providing enough protein to preserve muscle mass. It is important to understand that these percentages refer to calories, not grams. Since fat provides 9 calories per gram compared to 4 calories per gram for both protein and carbohydrates, the gram amounts tell a different story. On a 2,000-calorie keto plan, you would eat roughly 156g of fat, 125g of protein, and only 25g of net carbs per day.
Research published in the British Journal of Nutrition and the Journal of Clinical Endocrinology and Metabolism has shown that ketogenic diets can be effective for weight loss, blood sugar management, and reducing triglyceride levels. The appetite-suppressing effect of ketones is one reason many people find it easier to maintain a calorie deficit on keto compared to traditional low-fat diets. However, individual responses vary significantly, and the best diet is one you can sustain long-term. Some people thrive on keto while others perform better with moderate carbohydrate intake.
When starting keto, many people experience a transition period often called the "keto flu," which includes fatigue, headaches, and irritability as the body adapts to using ketones. Adequate electrolyte intake -- sodium, potassium, and magnesium -- can significantly reduce these symptoms. Additionally, focusing on high-quality fat sources such as avocados, olive oil, nuts, fatty fish, and grass-fed butter provides essential nutrients along with the fat your body needs. Tracking your macros carefully during the first few weeks is crucial for reaching and maintaining ketosis.
How to Use This Calculator
- Select your preferred unit system (Metric or Imperial) using the toggle at the top of the form.
- Enter your age, body weight, and height in the corresponding fields. These are used to calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation.
- Select your biological gender and optionally enter your body fat percentage for a more accurate calculation using the Katch-McArdle formula.
- Choose your activity level and nutrition goal -- weight loss applies a 20% calorie deficit, maintenance keeps calories at your TDEE, and muscle gain adds a 10% surplus.
- Click "Calculate Keto Macros" to see your personalized daily targets for fat, protein, and net carbs, along with a visual breakdown and fat source equivalents to help plan your meals.
Frequently Asked Questions
What is the standard keto macro ratio?
The standard ketogenic diet follows a 70% fat, 25% protein, and 5% carbohydrate split by calories. This translates to roughly 20-50 grams of net carbs per day for most people. The high fat ratio ensures your body has enough fatty acids to produce ketones, while moderate protein prevents muscle loss without being so high that excess protein converts to glucose through gluconeogenesis.
What are net carbs and how do I calculate them?
Net carbs are the carbohydrates that actually affect your blood sugar and can impact ketosis. The formula is: Net Carbs = Total Carbs - Fiber - Sugar Alcohols. For example, if a food has 12g total carbs, 5g fiber, and 3g erythritol, the net carbs are 4g. On keto, you track net carbs because fiber passes through undigested and most sugar alcohols have minimal glycemic impact.
How many net carbs should I eat per day on keto?
Most people enter and maintain ketosis at 20-40 grams of net carbs per day, with 20g being the most commonly recommended starting point. Some metabolically flexible or very active individuals can stay in ketosis with up to 50g of net carbs. This calculator bases your carb target on 5% of your total calories, which typically falls within the 20-40g range for most calorie levels.
Why does this calculator ask for body fat percentage?
Body fat percentage allows the calculator to use the Katch-McArdle formula, which estimates your Basal Metabolic Rate based on lean body mass rather than total body weight. This is more accurate because metabolically active tissue (muscle) burns more calories than fat tissue. If you do not know your body fat percentage, the calculator falls back to the Mifflin-St Jeor equation, which uses weight, height, age, and gender.
Can I build muscle on a ketogenic diet?
Yes, muscle building is possible on keto, but it may be slower compared to a higher-carb approach. The key is eating a calorie surplus (this calculator's "Muscle Gain" option adds a 10% surplus), consuming adequate protein (the 25% protein allocation typically provides 1.5-2.0 g/kg of body weight), and following a progressive resistance training program. Some research suggests that after the initial adaptation period of 4-6 weeks, strength and performance can return to baseline levels.
What are the best fat sources for a keto diet?
Prioritize whole-food fat sources: avocados and avocado oil, extra virgin olive oil, coconut oil and MCT oil, nuts and seeds (macadamia, pecans, walnuts), fatty fish (salmon, sardines, mackerel), grass-fed butter and ghee, full-fat cheese, and eggs. Avoid trans fats and minimize highly processed seed oils. Variety is important to ensure you get a balance of monounsaturated, polyunsaturated, and saturated fatty acids along with fat-soluble vitamins.
How long does it take to enter ketosis?
Most people enter nutritional ketosis within 2-7 days of restricting net carbs to under 20-50 grams per day. However, becoming fully "keto-adapted" -- where your body efficiently uses ketones as its primary fuel -- can take 2-6 weeks. During this adaptation period, you may experience the "keto flu" (fatigue, headaches, brain fog). Staying well-hydrated, supplementing electrolytes, and not restricting calories too aggressively during the first two weeks can ease this transition.
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