Keto Macro Calculator
Get your personalized ketogenic diet macros — grams of fat, protein, and net carbs — based on your weight, body composition, activity level, and goal. Includes calorie breakdown, food equivalents, and keto variant comparison.
Your Keto Macros
Daily Nutrition Breakdown
| Nutrient | Grams | Calories | % of Total |
|---|
Keto Variant Comparison
| Variant | Fat | Protein | Carbs | Best For |
|---|---|---|---|---|
| SKD | 70% | 25% | 5% | General weight loss, metabolic health |
| High-Protein | 60% | 35% | 5% | Athletes, muscle preservation |
| TKD | 65% | 25% | 10% | Strength training, high-intensity exercise |
| CKD | 70% | 25% | 5%+refeed | Bodybuilders, advanced athletes |
Net Carb Guide — Common Foods
| Food | Serving | Net Carbs | Keto-friendly? |
|---|---|---|---|
| Avocado | 1 medium | 2g | Yes |
| Broccoli | 1 cup | 4g | Yes |
| Eggs | 2 large | 0g | Yes |
| Salmon | 4 oz | 0g | Yes |
| Cheese (cheddar) | 1 oz | 0.4g | Yes |
| Banana | 1 medium | 24g | No |
| White rice | 1 cup cooked | 45g | No |
| Bread (white) | 1 slice | 13g | No |
| Sweet potato | 1 medium | 23g | No |
| Dark chocolate (85%) | 1 oz | 5g | Limit |
Understanding Keto Macros
The ketogenic diet works by restricting carbohydrates to force the body into ketosis — a metabolic state where fat (both dietary and stored) becomes the primary fuel source. The liver converts fatty acids into ketone bodies (beta-hydroxybutyrate, acetoacetate, acetone), which power the brain and muscles.
Why Fat Is So High
On keto, dietary fat replaces carbohydrates as the primary energy source. The high fat percentage (60–75%) is necessary to meet energy needs once carbs are removed. This is different from "eating unlimited fat" — total calories still matter for weight management.
Protein on Keto
Protein is calculated based on lean body mass, not total weight, to preserve muscle while losing fat. Excess protein (above ~1g/lb LBM) can be converted to glucose through gluconeogenesis, potentially slowing ketosis in sensitive individuals.
Net Carbs vs Total Carbs
Net carbs = total carbs − fiber − sugar alcohols (erythritol, xylitol). Fiber is not digested and does not raise blood glucose. Sugar alcohols vary — erythritol and allulose have minimal impact; maltitol and sorbitol have significant impact and should be counted.
Worked Example
A 35-year-old woman weighing 165 lbs at 30% body fat with a moderately active lifestyle and a weight loss goal: lean body mass = 165 × 0.70 = 115.5 lbs. Protein target ≈ 0.8g/lb LBM = 92g (368 calories). TDEE ≈ 2,000 cal, with a 20% deficit gives 1,600 calories daily. Carbs = 25g net (100 cal). Remaining 1,132 cal from fat ≈ 126g fat per day. The macro split works out to roughly 71% fat, 23% protein, 6% carbs — well within the standard keto range.
How Long Until Ketosis?
Most people enter ketosis within 2–4 days of keeping net carbs below 20–50g per day. Depleting liver glycogen (roughly 100g stored glucose) is the key trigger. Exercise speeds the transition by burning through glycogen faster. Signs of ketosis include reduced appetite, increased thirst, and temporary "keto flu" symptoms (fatigue, headache) during the first week as the body adapts.
Common Mistakes on Keto
The most frequent errors are hidden carbs in sauces, dressings, and processed foods; not drinking enough water and electrolytes (sodium, potassium, magnesium are critical); eating too little fat and feeling unsatisfied; and not adjusting macros as weight changes. Recalculate your keto macros every 10–15 lbs of weight lost to stay on track.
Related Reading
Most people need to stay under 20–50g of net carbs per day to maintain ketosis. Stricter limits (20g) suit those with metabolic resistance or therapeutic keto for epilepsy. Athletes with high activity may tolerate up to 50g. Total carbs (including fiber) can be higher — a cup of broccoli has 6g total carbs but only 4g net.
Yes, muscle can be built on a ketogenic diet with sufficient protein and a caloric surplus or maintenance. Research shows muscle gains comparable to higher-carb diets when protein intake is adequate (0.7–1.0g per lb of lean body mass). Performance in high-intensity, short-duration exercise may dip during adaptation but typically recovers after 4–6 weeks of keto-adaptation.
Low-carb diets typically allow 50–150g carbs per day — enough to reduce insulin levels and improve metabolic markers, but usually not enough to trigger sustained ketosis. Keto specifically targets nutritional ketosis (blood ketones 0.5–3.0 mmol/L) through very low carbs (under 50g), high fat, and moderate protein. Both can aid weight loss, but keto provides the additional benefit of ketone-based energy for the brain.