Keto Macro Calculator
Calculate your optimal ketogenic diet macros for fat loss, maintenance, or muscle gain
Estimate if unsure: Men 15-25%, Women 25-35%
What is the Ketogenic Diet?
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
Ketosis
When your body doesn't have enough glucose for energy, it burns fat instead, producing ketones. This state can lead to rapid fat burning and mental clarity.
Macro Ratios
Standard keto macros are roughly 70-75% fat, 20-25% protein, and 5-10% carbs (20-50g net carbs).
Keto Food Guidelines
Eat Freely
- ✓Meats (beef, pork, lamb, poultry)
- ✓Fatty fish (salmon, sardines, mackerel)
- ✓Eggs (pastured or omega-3)
- ✓Butter and cream
- ✓Cheese (unprocessed)
- ✓Nuts and seeds
- ✓Healthy oils (olive, coconut, avocado)
- ✓Low-carb vegetables
- ✓Avocados
Avoid or Limit
- ✗Sugary foods (soda, juice, candy)
- ✗Grains and starches
- ✗Fruit (most are too high in carbs)
- ✗Beans and legumes
- ✗Root vegetables (potatoes, carrots)
- ✗Low-fat or diet products
- ✗Unhealthy oils (soybean, corn, sunflower)
- ✗Alcohol (most carbs, limits ketosis)
- ✗Sugar-free diet foods
How long does it take to reach ketosis?
Most people enter ketosis within 2-7 days of starting the keto diet, depending on your metabolism and how strictly you limit carbs. You can test for ketosis using urine strips, a breath meter, or blood meter (most accurate). Testing helps ensure you are in the optimal fat-burning state.
What is the "keto flu" and how do I avoid it?
The keto flu refers to temporary symptoms when transitioning to keto: headache, fatigue, nausea, and irritability. It is caused by your body adapting to using fat for fuel and losing water weight. To minimize symptoms, stay hydrated, replenish electrolytes (sodium, potassium, magnesium), and gradually reduce carbs instead of going cold turkey.
Can I build muscle on a ketogenic diet?
Yes, you can build muscle on keto, though it may require more attention to protein intake. Consume 0.8-1.0g of protein per pound of lean body mass and engage in regular resistance training. Some athletes use targeted ketogenic diets (eating carbs around workouts) or cyclical ketogenic diets (carb refeeds) to optimize performance.
What are net carbs and why do they matter?
Net carbs are total carbohydrates minus fiber and sugar alcohols. Since fiber does not raise blood sugar or insulin levels, it does not prevent ketosis. Focus on net carbs (typically 20-50g daily) when tracking your intake. This allows you to eat fiber-rich vegetables while staying in ketosis.
How do I know if I am in ketosis?
Common signs of ketosis include: bad breath (fruity smell), reduced appetite, increased energy, weight loss, and better mental focus. For objective measurement, use urine test strips (cheap but less accurate), breath ketone meters, or blood ketone meters (most accurate). Aim for 0.5-3.0 mmol/L blood ketones for nutritional ketosis.
Is the ketogenic diet safe for everyone?
Keto is generally safe for healthy adults, but consult your doctor if you have Type 1 diabetes, Type 2 diabetes on medication, high blood pressure, kidney disease, liver disease, or are pregnant/breastfeeding. People taking diabetes or blood pressure medication may need dosage adjustments to avoid hypoglycemia.