Keto Macro Calculator

Standard keto is 5% carbs, 25% protein, 70% fat, which is the default and the most common ratio for general fat loss and metabolic goals. Therapeutic keto (4% carbs, 16% protein, 80% fat) approximates the stricter medical ketogenic diets used for epilepsy under clinical supervision — it isn't meant as a general fat-loss preset. High-protein keto (5% carbs, 30% protein, 65% fat) shifts more calories to protein, useful if preserving muscle during a larger deficit is the priority.

Net carbs are total carbohydrate minus fiber — the portion that actually affects blood glucose and can interrupt ketosis. This calculator estimates net carbs as 70% of your total carb target, assuming roughly 30% of total carbohydrate is fiber. That's a population-average assumption, not a measurement of what you're actually eating: a diet built on leafy greens has a much higher fiber share than one built on rice or fruit, so check the actual label when precision matters.

Under about 30g net carbs daily is commonly associated with achieving nutritional ketosis; 30-50g makes ketosis likely but less certain, since individual carbohydrate tolerance varies; above roughly 50g, ketosis becomes unlikely for most people. These are population thresholds, not a guarantee for your body specifically — blood or breath ketone testing is the only way to confirm ketosis directly.

This calculator targets roughly 1.5-1.75 g of protein per kilogram of reference (roughly ideal) body weight, not your current weight, following Volek and Phinney's ketogenic-diet research. If your current weight is well above your reference weight, basing intake on current weight instead will overshoot the intended range. Protein above roughly 2.0 g/kg reference weight generally adds no benefit and can modestly raise gluconeogenesis, but the popular idea that a little extra protein 'kicks you out of ketosis' is often exaggerated.

The keto flu refers to fatigue, headache and irritability commonly seen in the first 1-2 weeks of a ketogenic diet, linked to electrolyte shifts as the body excretes more sodium and water on lower insulin. It's a physiological adjustment period, not a sign the approach isn't working. This calculator's hydration guidance (2-3L water daily, added salt) is aimed directly at this — most keto flu symptoms respond to electrolytes and fluids, not to eating more carbohydrate.