Keto Calculator
The ketogenic diet is very low in carbohydrate and high in fat. Enter your details to get your daily calories split into keto macros, along with your net carb limit.
Keto Calculator
The ketogenic diet is very low in carbohydrate and high in fat. Enter your details to get your daily calories split into keto macros, along with your net carb limit.
Used because the formula differs for men and women.
- Protein143 g · 25%
- Carbs29 g · 5%
- Fat178 g · 70%
To reach and stay in ketosis, keep net carbs (total carbs minus fibre) under about 20–50 g per day. Your 5% target is 29 g.
- Fat (70%)
- 178 g · 1,606 kcal
- Protein (25%)
- 143 g · 574 kcal
- Carbs (5%)
- 29 g · 115 kcal
- Net carb cap
- ≤ 20–50 g
A standard ketogenic split is roughly 70% fat, 25% protein and 5% carbohydrate. Talk to your doctor before starting keto, especially with a medical condition.
This is an educational estimate, not medical advice. Consult a qualified professional.
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How keto macros are split
A standard ketogenic diet draws roughly 70% of calories from fat, 25% from protein, and just 5% from carbohydrate. This calculator finds your daily calories (TDEE) using the Mifflin-St Jeor equation and an activity factor, then converts each share into grams — remembering that fat provides 9 calories per gram while protein and carbs provide 4.
The very high fat and very low carb intake is what shifts your body into ketosis, a state in which it burns fat for fuel and produces molecules called ketones in place of glucose.
Net carbs and your daily cap
Keto plans count "net carbs" — total carbohydrate minus fibre (and sugar alcohols), since fibre is not digested for energy and has little effect on blood sugar. Most people need to keep net carbs under about 20–50 grams a day to reach and stay in ketosis; 20 g is a strict target, while up to 50 g works for more active people.
Your 5% carbohydrate allowance above is your starting point. Treat 20–50 g of net carbs as your daily ceiling, and prioritise carbs from non-starchy vegetables rather than grains, sugar or fruit.
Getting into ketosis safely
It typically takes a few days to a week of very low carbohydrate intake to enter ketosis. During the transition some people experience the temporary "keto flu" — fatigue, headache and irritability — which is eased by drinking enough water and replacing electrolytes such as sodium, potassium and magnesium.
Keto suits some people well but is not for everyone. If you are pregnant, have type 1 diabetes, take medication for blood sugar or blood pressure, or have liver, kidney or pancreatic conditions, speak to your doctor before starting, as your needs and medication may need adjusting.
Keto kitchen helpers
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Frequently asked questions
What are the macros for a keto diet?
A standard ketogenic diet is about 70% of calories from fat, 25% from protein, and 5% from carbohydrate. This calculator converts those percentages into daily gram targets for you.
How many carbs can I eat on keto?
Most people stay in ketosis by keeping net carbs (total carbs minus fibre) under 20–50 grams a day. Twenty grams is a strict limit; more active people can sometimes tolerate up to 50.
What are net carbs?
Net carbs are total carbohydrate minus fibre and sugar alcohols. Because fibre is not absorbed for energy, keto diets count only the carbs that actually affect blood sugar.
Sources & references
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990;51(2):241–247.
- Masood W, Annamaraju P, Uppaluri KR. "Ketogenic Diet." In: StatPearls. Treasure Island (FL): StatPearls Publishing; 2023.
Not medical advice. This result is an educational estimate from HealthyLifeStyles (Trusted Wellness), based on population formulas — not a diagnosis or treatment. Always consult a qualified healthcare professional about your health.
https://www.healthylifestyles.com/tools/keto-calculator