Keto Macro Calculator
Get your personalized ketogenic diet plan in seconds.
Your Macro Distribution
Understanding Your Keto Macros
A ketogenic diet relies on a specific balance of macronutrients to trigger ketosis, a metabolic state where your body burns fat for fuel instead of glucose. This calculator helps you find that “sweet spot” tailored to your unique body composition and activity level.
What are “Net Carbs”?
Net carbs are the carbohydrates that your body actually digests and turns into glucose. You calculate them by subtracting fiber and sugar alcohols from the total carb count.
Why is Protein Important?
On keto, protein is a “goal.” You need enough to maintain your muscle mass, especially if you’re in a calorie deficit, but not so much that it kicks you out of ketosis.
Is Fat a Limit?
Fat is a “lever.” You eat fat to stay full and provide energy. If your goal is weight loss, you don’t necessarily need to hit your fat macro every day—your body will burn its own stored fat instead!
How Often Should I Recalculate?
We recommend recalculating your macros every 10-15 pounds (5-7 kg) of weight loss, as your body’s energy requirements change as you get smaller.
Pro Keto Tip: Electrolytes
When you start keto, your body sheds water and electrolytes. To avoid the “Keto Flu,” make sure you’re getting enough sodium, potassium, and magnesium. This is just as important as hitting your macros!