Free Keto Calculator - Ketogenic Diet Macros

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TDEE: 0 kcal/day

70% fat

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25% protein

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5% net carbs

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What Is the Ketogenic Diet?

The ketogenic diet is a high-fat, low-carbohydrate eating plan that shifts your body into a metabolic state called ketosis. By drastically reducing carbohydrate intake (typically to 20-50 grams of net carbs per day) and replacing those calories with healthy fats, your body begins to burn fat as its primary fuel source. The liver converts fatty acids into molecules called ketones, which supply energy to the brain and body.

Keto differs from other low-carb diets in its emphasis on very high fat intake (about 70% of total calories). This makes it distinct from moderate low-carb approaches and provides the sustained energy many followers report once they are fully adapted.

How to Enter Ketosis

Most people enter ketosis within 2 to 4 days of limiting carbs to under 50 grams per day. During this transition, your body depletes its glycogen stores and begins producing ketones at higher levels. You may experience symptoms like fatigue, headache, and brain fog during the first week — commonly called the "keto flu" — as your body adjusts to its new fuel source.

To accelerate ketosis, you can increase physical activity, try intermittent fasting, or consume MCT oil. Monitor your progress with urine strips, breath analyzers, or blood ketone meters to confirm you are in ketosis. Our Intermittent Fasting Calculator can help you plan an eating window that complements your keto approach.

Keto-Friendly Foods

Fats and oils: olive oil, avocado oil, coconut oil, butter, and ghee.
Proteins: fatty fish (salmon, mackerel), eggs, poultry, and grass-fed beef.
Low-carb vegetables: spinach, kale, broccoli, cauliflower, zucchini, and asparagus.
Dairy: cheese, heavy cream, cream cheese, and full-fat yogurt.
Nuts and seeds: macadamia, pecans, walnuts, chia, and flax seeds.
Avocados: a staple of the keto diet, providing healthy monounsaturated fats and fiber.

Use our Macro Calculator to compare standard macro ratios with keto, or try our TDEE Calculator to understand your total daily energy needs.

Frequently Asked Questions

What is ketosis?

Ketosis is a metabolic state in which your body burns fat for fuel instead of carbohydrates. When carb intake drops below about 50 grams per day, the liver converts fatty acids into ketone bodies, which become the primary energy source for the brain and body.

How many carbs on keto?

Most people need to stay under 20 to 50 grams of net carbs per day to maintain ketosis. Strict keto typically targets 20 grams or fewer, while moderate approaches may allow up to 50 grams. The exact amount varies based on individual metabolism and activity level.

How long to enter ketosis?

Most people enter ketosis within 2 to 4 days of severely restricting carbs, though it can take up to a week. You can measure ketone levels through urine strips, breath analyzers, or blood meters to confirm you are in ketosis.

Can I exercise on keto?

Yes, you can exercise on keto, but performance may decrease during the initial adaptation phase (1 to 4 weeks). Many athletes report improved endurance once adapted. Focus on moderate-intensity exercise initially and consider targeted keto if doing high-intensity workouts.

What are keto flu symptoms?

Keto flu symptoms include headache, fatigue, nausea, dizziness, muscle cramps, irritability, and brain fog. These occur during the transition as your body adapts to using fat for fuel. Staying hydrated and replenishing electrolytes (sodium, potassium, magnesium) helps reduce symptoms.

Is keto safe long-term?

The long-term safety of keto is still being studied. Short to medium-term use is generally safe for most healthy adults. People with kidney disease, liver conditions, pancreatic issues, or eating disorders should consult a doctor. A well-formulated keto diet should include nutrient-dense whole foods.

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BMR Calculator — Basal metabolic rate

Calorie Deficit Calculator — Ideal daily deficit

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Body Fat Calculator — Estimate body fat percentage