Keto Calculator

A ketogenic (keto) diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Typically, it consists of 70-75% fat, 20-25% protein, and only 5-10% carbohydrates. By drastically reducing carbs (usually to 20-50g net carbs per day), your body enters a metabolic state called ketosis, where it burns fat for fuel instead of glucose. This shift can lead to weight loss, improved energy levels, and better mental clarity for many people.

Most people need to limit net carbs to 20-50 grams per day to maintain ketosis. Net carbs are calculated by subtracting fiber from total carbohydrates. Beginners should aim for the lower end (20-30g) to ensure they enter ketosis. Your exact carb limit depends on factors like activity level, metabolism, and goals. This calculator provides a personalized recommendation based on your daily calorie needs.

Protein intake on keto should be moderate, typically 20-25% of total calories or about 0.6-1.0 grams per pound of lean body mass. Too little protein can lead to muscle loss, while too much can potentially interfere with ketosis through a process called gluconeogenesis. For most people, this translates to 70-120 grams per day. Athletes and highly active individuals may need more protein to support muscle maintenance and recovery.

Healthy fat sources for keto include avocados, olive oil, coconut oil, butter, ghee, nuts (almonds, macadamias, walnuts), seeds (chia, flax, hemp), fatty fish (salmon, sardines, mackerel), and full-fat dairy. Focus on unsaturated fats from whole food sources and omega-3 fatty acids. Avoid trans fats and limit processed vegetable oils. Since fat makes up 70-75% of your calories on keto, choosing quality sources is essential for both health and satiety.