Tools
Keto macro calculator
Enter your details: get your daily calories and the split of carbs, protein and fat for a ketogenic diet. Educational estimate.
Frequently asked questions
How are macros calculated for the ketogenic diet?
We start from your calorie needs (Mifflin-St Jeor formula, the most accurate for the general population) and split them keto-style: roughly 5% of calories from carbs, 20-25% from protein and 70-75% from fat. The calculator does all of this automatically from your sex, age, weight, height and activity level.
How many carbs per day can I eat and stay in ketosis?
Most people enter and stay in ketosis below 20-30 g of net carbs per day. The exact threshold is individual: it depends on physical activity, muscle mass and insulin sensitivity.
Do calories still matter on keto?
Yes. Keto helps control hunger and satiety, but weight loss still requires a calorie deficit: that's why the calculator starts from calories and then derives your macros.
Is the result medical advice?
No: it is an educational estimate for informational purposes. Before starting a ketogenic diet, especially with medical conditions or medications, talk to a doctor or dietitian.
Recommended tools
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