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Keto Macro Calculator

Calculate your ketogenic diet macros. Standard keto follows a 70-75% fat, 20-25% protein, 5-10% carb ratio. Net carbs are typically kept under 20-50g/day to maintain nutritional ketosis.

Concept Fundamentals
70-75%
Fat Ratio
<20-50g
Net Carbs
20-25%
Protein

Did our AI summary help? Let us know.

Key values and context for this tool: • Fat Ratio: 70-75% • Net Carbs: <20-50g • Protein: 20-25%

Key values
70-75%
Fat Ratio
Key value
<20-50g
Net Carbs
Key value
20-25%
Protein
Key value

Ready to run the numbers?

Why: Standard keto: 70-75% fat, 20-25% protein, 5-10% carbs.

How: Enter your values in the calculator fields below, keep units consistent, then run the calculation to see results and any step-by-step work shown on this page.

Run the calculator when you are ready.

Calculate Your HealthUse the calculator below to check your health metrics

📋 Quick Examples — Click to Load

years
cm
kg
keto-calc_analysis.shCALCULATED
Target Cal
2085
Fat
174g
Protein
104g
Net Carbs
21g

Macro Distribution

Macros (g)

Electrolytes

Calorie Flow

For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.

Calculate your ketogenic diet macros. Standard keto follows 70-75% fat, 20-25% protein, 5-10% carb ratio. Net carbs typically kept under 20-50g/day to maintain nutritional ketosis. Electrolytes are critical on keto.

70-75%
Fat Ratio
<20-50g
Net Carbs
20-25%
Protein
3-7 days
To Ketosis

Sources: NIH, ISSN, Epilepsy Foundation.

Key Takeaways

  • • Standard keto: 75% fat, 20% protein, 5% carbs
  • • Net carbs = total carbs - fiber - sugar alcohols
  • • Electrolytes: Na 2.3-3.5g, K 3.5-5g, Mg 400-600mg
  • • Medical supervision for diabetes, epilepsy, or kidney issues

Did You Know?

🥑 Ketosis = body burns fat for fuel instead of glucose
⚡ Ketone bodies (0.5-3.0 mmol/L) indicate nutritional ketosis
💧 Keto flu often from electrolyte deficiency — supplement early
🧪 Blood ketone meters most accurate; urine strips cheaper
🏃 TKD allows 15-30g carbs around workouts for performance
🔄 CKD uses periodic high-carb refeeds for athletes

How Does Keto Macro Calculation Work?

BMR & TDEE

Mifflin-St Jeor BMR × activity factor = TDEE. Adjust for weight loss (deficit) or gain (surplus).

Macro Ratios

Fat fills remaining calories after protein (set by body weight) and carbs (fixed low amount).

Electrolytes

Keto increases water/electrolyte loss. Supplement sodium, potassium, magnesium from day 1.

Expert Tips

Start electrolytes before reducing carbs to minimize keto flu
Track net carbs, not total — fiber doesn't count
Protein is a target; fat is a limit — eat fat to satiety
Consult a doctor if on diabetes meds — doses may need adjustment

Keto Types

TypeFatProteinCarbs
Standard (SKD)75%20%5%
Targeted (TKD)70%25%5%
Cyclical (CKD)75%20%5%
Therapeutic85%12%3%

Frequently Asked Questions

What are the standard keto macro ratios?

Standard ketogenic diet (SKD) typically uses 75% fat, 20% protein, 5% carbs. Therapeutic keto may use 85% fat, 12% protein, 3% carbs.

How long until I reach ketosis?

Most people enter ketosis within 3-7 days of restricting carbs to under 20-50g net. Full fat adaptation takes 2-4 weeks.

What electrolytes do I need on keto?

Sodium 2,300-3,500mg, potassium 3,500-5,000mg, magnesium 400-600mg. Keto increases electrolyte loss.

Can I do keto with diabetes?

Keto may improve blood sugar, but requires medical supervision. Medication adjustments are often needed.

What is net carbs?

Total carbs minus fiber and sugar alcohols. Net carbs impact blood sugar; fiber does not.

Is keto safe long-term?

Short-term studies show benefits. Long-term data is limited. Consult a healthcare provider for extended use.

Key Statistics

75%
Fat standard
20g
Net carb limit
3-7
Days to ketosis
2-4 wks
Fat adaptation

Official Data Sources

NIH ↗
Metabolism and nutrition
ISSN ↗
Sports nutrition
Epilepsy Foundation ↗
Therapeutic keto
PubMed ↗
Keto research

⚠️ Disclaimer: This calculator is for educational purposes only. Keto requires medical supervision for diabetes, epilepsy, kidney disease, or pregnancy. Consult a healthcare provider before starting.

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