Keto Macro Calculator — Protein, Fat & Net Carbs for Ketosis
Calculate your personalized ketogenic macros — fat, protein, and net carbs — based on your body stats, activity level, and keto strictness. Uses Mifflin-St Jeor for TDEE and enforces keto-specific ratios to maximize ketosis likelihood.
At 5% carbs (~20–25g net), almost everyone achieves ketosis within 5–7 days.
Your 28g carb target means 28g of net carbs — subtract fiber and qualifying sugar alcohols from any food label. Total carbs on labels are always higher than net carbs.
How to use this keto macro calculator
Enter your gender, age, height, and weight. Select your typical activity level and whether your goal is fat loss, maintenance, or muscle gain. Then choose your keto strictness — Standard (5% carbs) is best for beginners and those prioritizing ketosis; Targeted (15%) suits athletes who need some carbs around workouts. Your fat, protein, and net carb targets update instantly. Toggle Imperial/Metric above.
Understanding your keto macro results
Your target calories are based on your TDEE adjusted for your goal. Protein is set at 0.8g per pound of bodyweight — enough to preserve muscle without excess gluconeogenesis (conversion of protein to glucose). Carbs are capped at your chosen strictness percentage and expressed as net carbs (fiber excluded). Fat fills the remaining calories. The macro bar shows how your targets break down by percentage — a well-formulated keto diet should show fat dominating at 65–80%.
Frequently asked questions
Standard keto macro ratios
The ketogenic diet derives most of its calories from fat, with moderate protein and very low carbohydrates. The goal is to deplete glycogen stores and shift the body into ketosis — a metabolic state where fat (in the form of ketone bodies) becomes the primary fuel source.
| Macro | Percentage of calories | Grams (2,000 cal example) | Role on keto |
|---|---|---|---|
| Fat | 70–75% | 156–167g | Primary fuel source; drives ketone production |
| Protein | 20–25% | 100–125g | Muscle preservation; moderate to prevent gluconeogenesis |
| Carbs | 5% | 25g net | Kept minimal to maintain ketosis; fiber excluded |
Net carbs vs. total carbs — what actually matters
On a ketogenic diet, the metric that determines whether you stay in ketosis is net carbs, not total carbs. Net carbs are the carbohydrates that actually raise blood sugar and stimulate insulin — the ones that can kick you out of ketosis.
- ·Net carbs = Total carbs − Dietary fiber − Sugar alcohols (erythritol, xylitol — check labels)
- ·Fiber passes through the digestive tract without being absorbed — it does not raise blood glucose
- ·A vegetable with 10g total carbs and 6g fiber has only 4g net carbs — the relevant number for keto
- ·Some sugar alcohols (maltitol, sorbitol) do raise blood sugar partially — subtract only half their grams
- ·Food tracking apps differ on net carb calculation — use the formula manually if unsure
- ·The standard keto threshold is 20–25g net carbs per day; some individuals can stay in ketosis at up to 50g
Keto-friendly foods by category
Building a keto diet around whole, nutrient-dense foods makes the lifestyle significantly easier to sustain. These categories all provide negligible net carbs while offering ample fat and protein.
- ·Meats & poultry: beef, pork, chicken, turkey, lamb, bison — any unprocessed cut with no added sugars or starches
- ·Seafood: salmon, sardines, mackerel, tuna, shrimp, cod — fatty fish also provides omega-3s and is especially keto-friendly
- ·Eggs: one of the most keto-perfect foods — ~0.6g net carbs each, plus fat, protein, and choline
- ·Dairy: butter, heavy cream, full-fat cheese (cheddar, brie, mozzarella) — avoid milk and yogurt (high in lactose/sugars)
- ·Non-starchy vegetables: spinach, kale, broccoli, cauliflower, zucchini, asparagus, Brussels sprouts, cucumber, celery
- ·Nuts & seeds: macadamia nuts, pecans, walnuts, almonds, chia seeds, flaxseed — watch portions on cashews and pistachios
- ·Oils & fats: olive oil, coconut oil, avocado oil, MCT oil, ghee — these are your calorie workhorses on keto
- ·Avocado: ~2g net carbs per half, high in monounsaturated fat and potassium — ideal keto food
Foods to avoid on keto (with carb counts)
These foods contain enough carbohydrates to stall or prevent ketosis for most people. Even small servings of some items can exceed a daily carb budget.
| Food | Serving | Net carbs | Why it breaks keto |
|---|---|---|---|
| White rice | 1 cup cooked | ~45g | Pure starch — spikes blood glucose rapidly |
| White bread | 2 slices | ~26g | Exceeds most daily carb budgets in one meal |
| Pasta | 1 cup cooked | ~38g | Even whole-grain pasta is far too high in carbs |
| Banana | 1 medium | ~24g | Most fruits are high in fructose; berries are the exception |
| Orange juice | 1 cup | ~26g | Concentrated sugar with no fiber buffer |
| Potato | 1 medium | ~33g | Starchy vegetable — all potato varieties are too high |
| Oatmeal | 1 cup cooked | ~25g | Whole grain but still primarily carbohydrate |
| Sugar (any type) | 1 tbsp | ~12g | Table sugar, honey, maple syrup — all spike insulin equally |
| Corn | 1 ear | ~21g | A grain, not a vegetable — high starch content |
| Beer | 12 oz | ~13g | Liquid carbs — wine and spirits are far better keto options |
Ketosis timeline — what to expect week by week
The transition from glucose metabolism to fat metabolism follows a predictable timeline. Understanding this helps set realistic expectations and avoid abandoning keto during the difficult early days.
- ·Days 1–2 — Glycogen depletion: your body burns through stored glycogen (~400–500g in liver and muscle). You may feel flat, fatigued, and notice rapid initial weight loss (water weight bound to glycogen). Carb cravings peak.
- ·Days 3–4 — Keto flu risk peak: as glycogen depletes, electrolytes (sodium, potassium, magnesium) are excreted rapidly. Common symptoms include headache, fatigue, brain fog, irritability, and muscle cramps. Increase salt, drink broth, and consider magnesium supplementation.
- ·Days 5–7 — Ketosis achieved: blood ketone levels typically reach 0.5–3.0 mmol/L. Energy starts returning, cravings diminish significantly. Many people notice improved mental clarity ("keto clarity") during this window.
- ·Weeks 2–4 — Fat adaptation begins: the body upregulates fat-burning enzymes and mitochondria. Performance may still feel suboptimal — especially during high-intensity exercise — as the body learns to use ketones efficiently.
- ·Weeks 4–12 — Full fat adaptation: most people achieve stable energy, reduced hunger (GLP-1 and CCK satiety hormones are more active on keto), and reliable ketosis. Athletic performance often returns to or exceeds baseline.
- ·Ongoing — Maintenance: staying in ketosis becomes effortless for most fat-adapted individuals. A single high-carb day may briefly pause ketosis but rarely prevents re-entry within 24–48 hours for the fat-adapted.