Free keto calculator
Your Keto Plan
Your body fat input seems unusual. We used a standard equation for accuracy.
Target calories are quite low. Consider a smaller deficit for sustainability.
Target calories are high. Please ensure your inputs (especially activity level) are accurate.
Daily Target Calories
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Macros Breakdown (70% Fat / 25% Protein / 5% Carbs)
Fat (70%)
0 g / 0 kcal
Protein (25%)
0 g / 0 kcal
Net Carbs (5%) Net carbs = total carbs – fiber. We calculate your target for net carbs.
0 g / 0 kcal
How to us
Gender, age, height, weight, and activity level—this is your starting point. There’s no room for guesswork or “close enough” numbers. If you provide accurate data, you’ll get an accurate plan. A mistake at the start will throw off your entire program, like a workout without a warmup.
Based on your data, the calculator determines your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE). Think of this as your personal fuel tank. Underfuel, and your body will start conserving energy. Overfuel, and excess weight will hold you back.
The calculator adapts the results to your strategy. Want to shed weight? It creates a calorie deficit. Need to maintain your current shape? It keeps your intake stable. Planning to build muscle? It adds an energy surplus. It’s all clear and to the point.
How to read your results
This number shows how many calories you can consume daily and should be the foundation of your nutrition. This isn’t just a theory—it’s your working weight at the gym. You need to hit your reps with it, day in and day out.
On keto, fat becomes your main fuel. Foods like avocados, nuts, butter, and fish aren’t “extra calories”—they’re the foundation of your energy for the entire day.
Protein is essential for muscle recovery and building new fibers after a workout. Without it, your body won’t change, no matter how perfect your training is.
This minimal carb intake keeps your body in ketosis. This is your self-control zone. Go over your limit, and you’ll fall out of ketosis and lose your progress.
How to use your results in practice
Check in with your numbers daily. This needs to become a habit, just as regular as your workouts.
Follow the numbers as precisely as possible. “Close enough” doesn’t work in this game. Only strict discipline yields results.
Give it time. It takes at least three to four weeks of a consistent approach before you’ll see significant changes in the mirror.
This free keto calculator is a tool that gives you a strategy. But a strategy only works when you put in the effort. The right numbers plus your discipline—that’s the formula that guarantees results.
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FAQ
What is a ketogenic diet?
The ketogenic diet, commonly referred to as “keto,” is a dietary regimen characterized by a high intake of fats, moderate protein, and extremely low carbohydrates. This dietary shift is designed to induce a metabolic state known as ketosis, where the body primarily utilizes stored fat and dietary fats for energy, rather than glucose derived from carbohydrates. Ketones are small fuel molecules produced by the liver from fat when blood sugar (glucose) is scarce. This process mimics the metabolic consequences of fasting.
How does the ketogenic diet promote weight loss?
The ketogenic diet promotes weight loss through several mechanisms that extend beyond traditional calorie restriction. By drastically reducing carbohydrate intake to typically less than 50 grams per day, the body’s glycogen stores are depleted, compelling the liver to convert fat into ketones for fuel. This metabolic state significantly increases the body’s capacity to burn fat. Research indicates that ketogenic diets can lead to more effective weight loss compared to other diets, with some studies showing a greater reduction in body fat. Furthermore, keto diets often lead to a profound reduction in appetite and cravings, which facilitates maintaining a caloric deficit without persistent hunger. This is partly due to stable insulin levels and the satiating effect of higher fat content.
What are macronutrients (macros) and why are they important on a keto diet?
Macronutrients, or “macros,” are the nutrients the body requires in large quantities for growth, maintenance, and repair: carbohydrates, proteins, and fats. In the context of a ketogenic diet, the precise balance of these macros is crucial for achieving and sustaining ketosis and reaching individual health goals.
Fat is the primary fuel source on a keto diet, typically comprising 70-80% of daily calories. Adequate fat intake is essential for ketone production and provides sustained energy for the brain and body.
Protein intake should be moderate, usually 15-30% of daily calories. It is vital for muscle maintenance and tissue repair. Consuming too little protein may lead to muscle mass loss, while excessive protein could potentially be converted to glucose through gluconeogenesis, which might interfere with ketosis.
Carbohydrates are severely restricted, typically to 5-10% or less of total daily calories, often less than 50 grams per day, and ideally below 20 grams of net carbs for optimal ketosis. This restriction is the fundamental principle that forces the body to utilize fat for energy.
How do I calculate my optimal keto macros?
Calculating optimal keto macros involves considering individual factors such as gender, age, height, weight, activity level, body fat percentage, and specific health goals (e.g., weight loss, maintenance, muscle gain). A ketogenic macro calculator typically uses formulas like the Mifflin-St Jeor equation to determine your basal metabolic rate (BMR), which is the calories burned at rest. This is then adjusted for your activity level to estimate your total daily energy expenditure (TDEE). Once daily caloric needs are established, macros are distributed. A standard ketogenic ratio is 70-80% fat, 15-30% protein, and 5% or less carbohydrates. For weight loss, a calorie deficit (consuming fewer calories than burned) is crucial, regardless of macronutrient composition. Precision in tracking macros, particularly carbohydrates, is important to achieve and maintain ketosis.
What are net carbs and should I count them or total carbs?
Net carbs are calculated by subtracting the grams of dietary fiber and certain sugar alcohols from the total grams of carbohydrates in a food. Fiber and most sugar alcohols are generally not readily absorbed by the body and have a minimal impact on blood sugar levels, thus they are often excluded from the “active” carbohydrate count. While counting net carbs can offer more flexibility, particularly with foods rich in fiber like leafy greens and avocados, some experts recommend counting total carbs for a more conservative approach, especially when consuming processed “keto-friendly” products. Certain sugar alcohols, such as maltitol and sorbitol, found in processed foods, can affect blood sugar almost as much as regular sugar and may hinder ketosis or weight loss if not accounted for. Therefore, if your goal is to achieve ketosis and weight loss faster, tracking total carbs is often recommended. In Europe, Australia, or Oceania, food labels often already reflect net carbs, so fiber subtraction may not be necessary.
What foods should I eat on a ketogenic diet?
A ketogenic diet should primarily consist of whole, unprocessed, nutrient-dense foods.
Meats: red meat, pork, chicken, poultry, ham, sausage, bacon, and wild game are excellent choices. Organ meats contain minimal carbs.
Fatty Fish & Seafood: salmon, trout, tuna, mackerel, and shellfish are highly recommended.
Eggs: whole eggs, especially pastured or omega-3 enriched, are a versatile keto staple.
High-Fat Dairy: hard cheeses, high-fat cream, butter, ghee, cream cheese, and full-fat Greek yogurt are permissible options.
Healthy Oils & Fats: extra virgin olive oil, coconut oil, avocado oil, MCT oil, lard, tallow, and high-fat salad dressings are crucial for fat intake.
Low-Carb Vegetables: green leafy vegetables (spinach, kale), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), zucchini, summer squash, asparagus, and bell peppers are ideal.
Nuts and Seeds: macadamias, walnuts, sunflower seeds, almonds, flaxseeds, chia seeds, and pecans are good sources of healthy fats and some protein.
Avocados and Berries: avocados are rich in healthy fats and micronutrients. Small portions of low-glycemic berries like raspberries and blackberries are also acceptable.
Sweeteners: stevia, erythritol, and monk fruit are low-carb sweetener alternatives.
Condiments: salt, pepper, herbs, and spices can be used freely.
What foods should I avoid on a ketogenic diet?
To maintain ketosis, foods high in carbohydrates, sugar, and starch should be significantly limited or avoided.
Sugary Foods: soda, fruit juice, smoothies, candy, cake, ice cream, honey, agave syrup, maple syrup, and other sweetened items.
Grains and Starches: wheat-based products (bread, pasta), rice, cereals, corn, and oats.
Root Vegetables and Tubers: potatoes, sweet potatoes, yams, and carrots.
Most Fruits: high-sugar fruits like apples, bananas, and oranges should be avoided, with only small portions of low-glycemic berries allowed.
Legumes: peas, kidney beans, lentils, and chickpeas.
Low-Fat or Diet Products: Many “low-fat” products often contain high amounts of sugar and carbohydrates to compensate for flavor.
Certain Condiments and Sauces: ketchup, barbecue sauce, honey mustard, and teriyaki sauce can be high in hidden sugars.
Unhealthy Fats: processed vegetable oils high in omega-6 and low in omega-3.
Alcohol: beer and sweet mixed drinks are high in carbohydrates. Wine or unsweetened liquor in moderation may be acceptable but can slow weight loss.
Processed “Keto” Foods: Be cautious with processed products labeled “keto-friendly” as they may contain hidden carbs, problematic sweeteners (like maltitol), or ingredients that can hinder progress or trigger cravings.
What is the expected timeline for weight loss on keto?
Weight loss on a ketogenic diet often follows a predictable pattern, though individual results can vary based on initial weight, metabolic health, activity level, and dietary adherence.
First week: rapid water weight loss: during the initial 2-4 days, restricting carbohydrates leads to the depletion of glycogen stores in muscles and the liver. Since each gram of glycogen retains approximately three grams of water, a significant amount of water weight is lost rapidly in the first week, often ranging from 1 to 5 kilograms (2-8 pounds).
First month: fat loss begins: after the initial water weight loss, the body transitions to burning stored fat as its primary fuel source. During the first month, a more sustainable rate of fat loss is expected, typically 0.5 to 1 kilogram (1-2 pounds) per week. The body becomes more efficient at utilizing ketones.
Beyond one month: consistent fat loss continues, and non-scale victories like changes in clothing fit and improved body measurements may become noticeable, even if weight on the scale fluctuates. Sustained adherence to the diet is key for long-term success.
What is the “keto flu” and how can it be managed?
The “keto flu” is a common collection of temporary symptoms experienced by many individuals during the first few days to weeks of transitioning to a ketogenic diet, as the body adapts to using fat instead of carbohydrates for fuel.
Symptoms: common symptoms include fatigue, headache, dizziness, nausea, muscle cramps, and difficulty sleeping.
Causes: these symptoms are primarily attributed to electrolyte imbalances and dehydration. When carbohydrate intake is drastically reduced, insulin levels drop, leading to increased excretion of water, sodium, and potassium by the kidneys, which can cause low blood pressure and dehydration.
Management: to combat keto flu symptoms, it is crucial to increase fluid and electrolyte intake. Consuming adequate water (equivalent to half your body weight in ounces) and ensuring sufficient intake of minerals like sodium, potassium, and magnesium is recommended. Broth or flavored water with cucumber, lemon, or apple cider vinegar can also be helpful.
Are there any potential side effects or contraindications for the ketogenic diet?
While the ketogenic diet has demonstrated numerous health benefits, it may not be suitable for everyone, and certain conditions require careful consideration or contraindicate its use.
Contraindications: individuals with Type 1 Diabetes, those with problems metabolizing fat, and those taking SGLT2 inhibitors for Type 2 Diabetes should avoid the keto diet due to the risk of diabetic ketoacidosis (a dangerous condition distinct from nutritional ketosis) or severe hypoglycemia.
Special consideration: pregnant or breastfeeding women, children, and individuals with existing blood lipid profile issues, liver or kidney disease, or certain neurological conditions should consult a healthcare professional before starting keto.
Potential side effects: besides the “keto flu,” some individuals might experience high LDL cholesterol, kidney stones, or micronutrient deficiencies if the diet is not well-formulated. Long-term effects on thyroid function are generally not observed with a well-formulated keto diet that provides sufficient fat to fuel the body.
A healthcare professional’s guidance is essential to ensure the diet is safely adapted to individual health conditions and to monitor for any adverse effects.
How can I track my macros and progress on keto effectively?
Effective macro tracking is crucial for consistent progress on a ketogenic diet, particularly for achieving and maintaining ketosis.
Macro tracking applications: digital apps like MyFitnessPal, Cronometer, Carb Manager, and FatSecret are highly recommended for accurately logging food intake and automatically calculating macronutrient ratios and calorie totals. MyFitnessPal Premium offers features like a Net Carb Mode, customizable macro targets, and a meal planner which can streamline tracking.
Food measurement: using digital food scales provides the most precise measurement of food portions, eliminating guesswork and improving accuracy.
Meal planning and preparation: planning meals in advance and meal prepping can simplify macro adherence by ensuring meals are aligned with dietary goals and reducing impulsive, non-keto food choices.
Monitoring ketone levels: testing ketone levels (e.g., via blood, breath, or urine) can confirm entry into ketosis and help individuals understand how specific food choices affect their metabolic state.
Regular review: regularly reviewing daily and weekly nutritional summaries and visual macro charts provided by tracking apps helps identify patterns, assess adherence, and make necessary adjustments to the diet.
Can I incorporate physical activity while on a ketogenic diet?
Yes, physical activity can be incorporated into a ketogenic diet, and in some cases, it can enhance results.
Exercise benefits: regular exercise can help boost the resting metabolic rate and support the desired body composition changes. It may also moderately increase ketone levels and accelerate weight loss or improvement in conditions like Type 2 Diabetes.
Adaptation phase: during the initial adaptation phase (first few days), individuals who are highly active might experience a temporary decrease in physical performance. This is normal as the body shifts its fuel source from glucose to fat.
Muscle preservation: while ketogenic diets can effectively reduce body fat, a study found that in healthy, normal-weight women, a ketogenic diet reduced lean mass twice as much as fat mass in absolute terms. Therefore, concurrent strength training is recommended to mitigate the risk of undesired skeletal muscle loss, especially in women. Adequate protein intake is also crucial for preserving muscle mass during weight loss.
Athlete considerations: for elite or professional athletes who rely on peak performance, especially in high-intensity activities requiring significant glycogen stores, a keto diet during competition season may not be optimal. However, some studies suggest improved endurance for keto-adapted athletes in ultra-endurance events.
What should I do if my weight loss plateaus on keto?
Weight loss plateaus are a common experience on any diet, including keto. If progress stalls, several strategies can be employed.
Recalculate macros: re-evaluate and adjust your macronutrient targets based on your current weight, activity level, and goals, as these needs can change over time.
Calorie deficit review: ensure you are consistently maintaining a calorie deficit. Even on keto, a calorie surplus will prevent weight loss. Tracking calories accurately can reveal hidden overconsumption.
Optimize food quality: focus on whole, unprocessed, nutrient-dense foods, and be wary of processed “keto” products that might contain hidden carbohydrates or excess calories.
Increase physical activity: incorporating more exercise or varying your routine can help increase energy expenditure.
Consider intermittent fasting: integrating intermittent fasting, such as skipping breakfast and eating within a shorter window (e.g., 16:8 protocol), can boost ketone levels and accelerate weight loss.
Address lifestyle factors: ensure adequate sleep and minimize stress, as poor sleep and stress hormones can elevate blood sugar levels and hinder ketosis and weight loss.
Consult a professional: if a plateau persists or a health condition is suspected, consulting a healthcare professional or registered dietitian is advisable.
What considerations are there when transitioning off a ketogenic diet?
When transitioning off a ketogenic diet, it is important to reintroduce carbohydrates slowly and mindfully to avoid rapid weight regain, primarily due to water retention.
Gradual reintroduction: plan a gradual reintroduction of carbohydrates over several weeks (e.g., 14 days or more), increasing intake incrementally.
Focus on complex carbs: prioritize high-fiber, complex carbohydrates found in whole, unprocessed foods like vegetables, whole grains, legumes, nuts, and seeds. Avoid simple carbohydrates such as refined sugars, soda, candy, and highly processed foods, which can cause blood sugar spikes and increase hunger.
Monitor calorie intake: as carbohydrates are reintroduced, continue to be mindful of overall caloric intake to prevent a calorie surplus that could lead to fat gain.
Professional guidance: seeking advice from a dietitian is recommended when resuming carbohydrates after weight reduction to ensure a balanced diet that meets micronutrient needs and prevents side effects.
What foods have no carbs?
Zero carb options include most animal foods like beef, fish and seafood, pork, chicken and poultry, and wild game — except for organ meats, eggs, and dairy, which contain a minimal amount of carbs. Fats like ghee, lard, tallow, coconut oil, and MCT oil are also carb free.