Keto Macro Calculator – Personalized Carbs, Protein & Fat Targets

The ketogenic diet is a high-fat, low-carb diet that shifts the body into ketosis - burning fat for energy instead of carbohydrates. Typically 70-80% fat, 15-25% protein, 5-10% carbs.

Net carbs = Total carbs - Fiber. Only net carbs impact blood sugar and ketosis. Fiber is not absorbed, so it doesn't count toward your carb limit. Most ketoers aim for 20-30g net carbs daily.

Typically 3-7 days of very low carb intake. Individual variation is significant. Signs include: decreased appetite, mental clarity, initial weight loss (water loss), possible keto flu symptoms.

Temporary symptoms (fatigue, headache, irritability) as your body adapts to ketosis. Usually lasts 3-7 days. Stay hydrated and ensure adequate electrolytes (sodium, potassium, magnesium).

Tracking for 2-3 weeks helps you learn portion sizes. After that, many people eat intuitively. Protein is most important to track (risk of too little). Fat and carbs are more flexible.

Most healthy adults tolerate keto well. However, consult your doctor if: you have kidney disease, thyroid issues, are pregnant/breastfeeding, or take medications. Keto is not for everyone.

Yes! Light to moderate cardio is fine while fasting. Intense workouts are better done fed (with a small meal). It takes 4-6 weeks to become fully fat-adapted for athletic performance.

Focus on: fatty cuts of meat, fish, eggs, cheese, nuts, seeds, avocados, oils, non-starchy vegetables. Avoid: grains, sugar, fruit, legumes, starchy vegetables.