Keto Macro Calculator
Calculate your optimal macronutrient targets for a ketogenic diet with personalized fat, protein, and carb ratios.
Input
Typical keto range: 20-50g net carbs per day
Results
Enter your details to see results
What is the Ketogenic Diet?
The ketogenic (keto) diet is a high-fat, moderate-protein, low-carbohydrate diet that forces your body to burn fat for fuel instead of carbohydrates. By drastically reducing carb intake and increasing fat consumption, your body enters a metabolic state called ketosis.
Keto macros typically follow this ratio: 70-80% fat, 15-25% protein, and 5-10% carbohydrates (usually 20-50g net carbs per day). Our calculator helps you determine the exact macro targets for your individual needs.
How to Calculate Your Keto Macros
- Enter your age, gender, height, and weight
- Select your activity level
- Choose your goal (maintain, lose, or gain weight)
- Set your daily net carb target (typically 20-50g for keto)
- Click "Calculate Keto Macros" to see your personalized targets
Understanding Your Keto Macro Results
Your keto macro breakdown follows the ketogenic diet principles:
- High Fat (70-80%): Primary energy source on keto, supports ketosis
- Moderate Protein (15-25%): Preserves muscle mass, typically 1g per lb of body weight
- Low Carbs (5-10%): Keeps you in ketosis, usually 20-50g net carbs per day
Frequently Asked Questions
Q: What are net carbs?
A: Net carbs = Total carbs - Fiber - Sugar alcohols. On keto, you count net carbs, not total carbs, as fiber doesn't significantly impact blood sugar.
Q: How many net carbs should I eat on keto?
A: Most people stay in ketosis with 20-50g of net carbs per day. Some individuals can tolerate up to 100g, but this varies based on activity level and metabolism.
Q: Can I eat too much protein on keto?
A: Excessive protein (over 2g per lb of body weight) can potentially kick you out of ketosis as your body may convert excess protein to glucose. Stick to moderate protein levels.
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