Keto Calculator
Calculate your keto macros — fat, protein, and net carbs for a ketogenic diet.
Daily Calories
2,298 cal
TDEE: 2,798 cal
Fat
190g
75% • 1714 cal
Protein
126g
22% • 504 cal
Net Carbs
20g
3% • 80 cal
Macro Ratio
Fat 75%Protein 22%Carbs 3%
Frequently Asked Questions
What is a keto diet?+
A ketogenic diet is very low carb (typically 20-50g net carbs/day), moderate protein, and high fat. This shifts your body into ketosis, where it burns fat for fuel instead of carbohydrates.
How many carbs for keto?+
Most people enter ketosis at under 20-25g net carbs per day. Some can stay in ketosis up to 50g. Net carbs = total carbs minus fiber. Start at 20g and adjust based on results.
How much protein on keto?+
Aim for 1.2-2.0g per kg of body weight. Too little protein causes muscle loss. Despite common belief, moderate-high protein doesn't kick you out of ketosis.