Keto Diet Calorie & Macro Calculator
The ketogenic diet shifts your body from burning glucose to burning fat (ketones) for fuel. This requires specific macro ratios — typically 70-75% fat, 20-25% protein, and 5-10% carbs. Our calculator determines your exact calorie and macro targets for achieving and maintaining ketosis.
Key Facts: Calorie Calculator for Keto Diet
- ✓Keto macros: ~70% fat, ~25% protein, ~5% carbs
- ✓Net carbs for ketosis: typically under 20-50g/day
- ✓Keto-adaptation takes 2-4 weeks for most people
- ✓Protein is still essential — too little causes muscle loss
Special Considerations for Keto
- ⚡Electrolytes (sodium, potassium, magnesium) are critical on keto
- ⚡The "keto flu" is usually an electrolyte issue, not a sign to quit
- ⚡Protein should not be too low — aim for 1.2-1.7g/kg minimum
- ⚡Fiber intake often drops on keto — prioritize low-carb vegetables
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Medical Disclaimer: This calculator provides estimates based on population-level research formulas. Individual results may vary. Consult a healthcare professional before starting any diet or exercise program. This tool is not a substitute for professional medical advice.