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Keto Calculator

Keto Macro Calculator 2026

Calculate your personalized ketogenic diet macros: net carbs, fat, and protein. Get precise ratios based on your body, activity level, and goals for optimal ketosis and weight loss.

Last Updated: January 2026 | Reviewed by: VerCalc Health Team

What are Keto Macros?

Keto macros refer to the macronutrient ratios needed for a ketogenic diet:70-75% fat, 20-25% protein, and 5% net carbs (typically 20-50g daily). This precise balance induces ketosis, a metabolic state where your body burns fat for fuel instead of glucose. Net Carbs = Total Carbs - Fiber - Erythritol.

Your Information

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Your Keto Macros

Daily Calorie Target
2211 cal
Weight Loss (-20% calories)
Carbs (Net)
28g
5%
Protein
138g
25%
Fat
172g
70%
Macro Ratio Visualization
Carbs (5%)Protein (25%)Fat (70%)
View Metabolism Details
BMR (Basal Metabolic Rate):1783 cal/day
TDEE (with activity):2763 cal/day
Activity Level:Moderately Active
Quick Keto Tips
  • • Stay under 28g net carbs to maintain ketosis
  • • Don't fear fat - it's your primary fuel source now
  • • Protein goal: 138g (prevents muscle loss)
  • • Supplement electrolytes (sodium, potassium, magnesium)
  • • Test ketones after 3-7 days to confirm ketosis
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How Ketogenic Diet Macros Work

The **Ketogenic (Keto) Diet** is a low-carb, high-fat eating pattern that induces **ketosis**, a metabolic state where your body burns fat for fuel instead of glucose. Success requires precise macro tracking. **Standard Keto Macro Ratios (% of daily calories):** * **Fat:** 70-75% (primary energy source) * **Protein:** 20-25% (muscle preservation, moderate intake) * **Carbs (Net):** 5% or less (typically 20-50g daily) **Net Carbs Formula:** **Net Carbs = Total Carbs - Fiber - Erythritol/Allulose** Fiber and certain sugar alcohols (erythritol, allulose) don't raise blood sugar and are subtracted from total carbs. Other sugar alcohols (maltitol, sorbitol) may impact ketosis and should be counted partially. **Why These Ratios?** * **High Fat (70-75%):** Becomes your primary fuel. Fat provides 9 calories per gram, so even though it's the highest percentage, it's not an unreasonable volume of food. * **Moderate Protein (20-25%):** Too little = muscle loss. Too much = gluconeogenesis (protein converts to glucose and kicks you out of ketosis). Sweet spot: 0.8-1.2g per lb of lean body mass. * **Very Low Carbs (5%):** Keeping net carbs under 20-50g forces your body to deplete glycogen stores and switch to fat burning (ketosis), typically within 2-7 days. **Ketosis Indicators:** * Increased ketone levels (blood, breath, urine testing) * Reduced hunger and cravings * Sustained energy without crashes * Initial "keto flu" (temporary, 3-7 days) **Daily Macro Calculation Steps:** 1. Calculate TDEE (Total Daily Energy Expenditure) 2. Adjust for goal: -20% (weight loss), +0% (maintenance), +10% (muscle gain) 3. Apply keto ratios and convert to grams *Note: Individual macro needs vary. This calculator provides science-based starting points that can be adjusted based on results.*

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Why Trust This Keto Calculator?

Evidence-Based Formulas

Uses Mifflin-St Jeor equation for BMR and activity multipliers validated by nutritional science research. Keto macro ratios align with clinical ketogenic diet protocols.

Net Carbs Accuracy

Properly accounts for fiber and non-glycemic sugar alcohols. Helps you stay in ketosis by tracking carbs that actually impact blood sugar.

Personalized Protein Targets

Calculates protein based on lean body mass, not total weight, preventing muscle loss while avoiding excess that could disrupt ketosis.

Goal-Specific Adjustments

Tailors calorie intake for weight loss (deficit), maintenance, or muscle gain (surplus) while maintaining ketogenic ratios.

Keto Macro Calculator

Calculate your personalized ketogenic diet macros with our 2026 keto calculator. Get precise net carb limits, optimal fat intake, and protein targets based on your body, activity level, and goals. Includes comprehensive keto food lists and meal planning strategies for successful ketosis.

Keto Food Lists: Net Carbs Per Serving

Tracking net carbs is critical for ketosis. Here are comprehensive food lists organized by category. ### Very Low-Carb Vegetables (0-2g net carbs per cup) | Vegetable | Net Carbs (per 100g) | Best Uses | |-----------|---------------------|-----------| | Spinach (raw) | 1.4g | Salads, smoothies, sautéed | | Lettuce (romaine) | 1.2g | Salad base, wraps | | Cucumber | 2.2g | Snacks, salads | | Celery | 1.4g | Snacks with nut butter | | Zucchini | 2.1g | Noodle replacement, grilled | | Broccoli | 4.0g | Roasted, steamed | | Cauliflower | 2.9g | Rice replacement, mashed | | Asparagus | 2.1g | Grilled, roasted | | Bell Peppers (green) | 2.9g | Stuffed, sautéed | | Mushrooms | 2.3g | Sautéed, soup | ### Proteins (0g net carbs - prioritize fattier cuts) | Protein Source | Net Carbs | Fat Content | Notes | |----------------|-----------|-------------|-------| | Ribeye Steak | 0g | High | Ideal keto protein | | Salmon (wild) | 0g | High | Omega-3 rich | | Eggs | 0.6g per egg | Moderate | Perfect keto food | | Bacon | 0-1g per slice | High | Watch for added sugar | | Chicken Thighs (skin-on) | 0g | Moderate | Better than breast | | Pork Belly | 0g | Very High | Pure fat/protein | | Ground Beef (80/20) | 0g | High | Versatile | | Cheese (cheddar, parmesan) | 1-2g per oz | High | Protein + fat | | Greek Yogurt (full-fat) | 5-7g per cup | Moderate | Limited portions | ### Fats & Oils (0g net carbs - use liberally) * **Avocado Oil** - High smoke point, neutral flavor, cooking * **Olive Oil (EVOO)** - Drizzle, dressings (don't overheat) * **Coconut Oil** - MCT source, baking, coffee * **Butter / Ghee** - Cooking, finishing, bulletproof coffee * **Heavy Cream** - Coffee, sauces (1g carbs per 2 Tbsp) * **MCT Oil** - Quick ketone production, odorless ### Nuts & Seeds (Portion Control Required) | Nut/Seed | Net Carbs (per 1oz/28g) | Best Use | |----------|------------------------|----------| | Macadamia Nuts | 2g | Snacking (highest fat) | | Pecans | 1.2g | Snacking, desserts | | Brazil Nuts | 1.4g | Selenium source (limit 2-3/day) | | Walnuts | 2g | Anti-inflammatory, snacks | | Almonds | 2.7g | Snacks, almond flour | | Chia Seeds | 1.7g | Puddings, smoothies | | Flaxseed (ground) | 0.4g | Omega-3, baking | | **AVOID:** Cashews (8g), Pistachios (5g) | ### Keto-Friendly Fruits (Limited Portions) | Fruit | Net Carbs (per 100g) | Serving Size | |-------|---------------------|--------------| | Raspberries | 5.4g | 1/2 cup = ~3g net carbs | | Blackberries | 4.3g | 1/2 cup = ~3g net carbs | | Strawberries | 5.7g | 1/2 cup = ~4g net carbs | | Avocado | 1.8g | 1 medium = ~3g net carbs | | Tomatoes | 2.7g | Cherry tomatoes (5-6) = ~2g | | **AVOID:** Bananas (20g), Apples (12g), Grapes (16g) | ### Beverages **DRINK:** Water, sparkling water, black coffee, unsweetened tea, bone broth, diet soda (occasionally) **AVOID:** Juice, soda, beer, sweet wine, milk, sweetened coffee drinks **MODERATE:** Dry wine (3-4g per glass), spirits (0g but affects ketone production)

Sample Keto Meal Plans by Calorie Level

Here are complete day meal plans for different calorie targets, all maintaining keto macro ratios. ### 1,500 Calorie Keto Meal Plan (Weight Loss - Women) **Daily Macros:** 125g fat (75%) | 94g protein (25%) | 19g net carbs (5%) **Breakfast (400 cal):** - 3 eggs scrambled in 1 Tbsp butter - 2 strips bacon - 1/2 avocado - Black coffee or tea - **Macros:** 33g fat, 24g protein, 3g net carbs **Lunch (500 cal):** - 4oz grilled chicken thigh (skin-on) - Large spinach salad (3 cups) - 2 Tbsp olive oil + vinegar dressing - 1oz feta cheese - **Macros:** 42g fat, 32g protein, 4g net carbs **Dinner (500 cal):** - 5oz salmon (pan-seared in butter) - 1 cup roasted broccoli - Side salad with 1 Tbsp ranch (full-fat) - **Macros:** 38g fat, 35g protein, 6g net carbs **Snack (100 cal):** - 1oz macadamia nuts - **Macros:** 12g fat, 3g protein, 6g net carbs --- ### 2,000 Calorie Keto Meal Plan (Maintenance - Men) **Daily Macros:** 167g fat (75%) | 125g protein (25%) | 25g net carbs (5%) **Breakfast (500 cal):** - 3-egg omelet with cheese, spinach, mushrooms - 3 strips bacon - 1 Tbsp butter for cooking - Bulletproof coffee (1 Tbsp MCT oil, 1 Tbsp butter) - **Macros:** 42g fat, 28g protein, 3g net carbs **Lunch (650 cal):** - 6oz ribeye steak - 1 cup cauliflower mash (with butter & cream) - Side Caesar salad (no croutons) - **Macros:** 55g fat, 45g protein, 7g net carbs **Dinner (650 cal):** - 6oz pork chops (bone-in) - 1 cup green beans sautéed in garlic butter - 1/2 cup Brussels sprouts roasted in olive oil - **Macros:** 50g fat, 42g protein, 9g net carbs **Snack (200 cal):** - 2oz cheese (cheddar or gouda) - 10 olives - **Macros:** 20g fat, 10g protein, 6g net carbs --- ### 2,500 Calorie Keto Meal Plan (Muscle Gain - Active Men) **Daily Macros:** 208g fat (75%) | 156g protein (25%) | 31g net carbs (5%) **Breakfast (600 cal):** - 4-egg scramble with cheese, bacon, avocado - 2 keto pancakes (almond flour) with butter - **Macros:** 50g fat, 35g protein, 6g net carbs **Lunch (800 cal):** - 8oz grass-fed burger patties (2 patties, no bun) - Lettuce wrap, cheese, avocado, mayo - Side of coleslaw (olive oil-based) - **Macros:** 67g fat, 52g protein, 8g net carbs **Dinner (800 cal):** - 8oz salmon or lamb chops - Large mixed green salad - 1 cup asparagus with hollandaise sauce - **Macros:** 63g fat, 50g protein, 10g net carbs **Snack 1 (150 cal):** - Protein shake (keto-friendly, low-carb) - 1 Tbsp almond butter - **Macros:** 10g fat, 15g protein, 3g net carbs **Snack 2 (150 cal):** - 1.5oz mixed nuts (macadamia, pecans) - **Macros:** 18g fat, 4g protein, 4g net carbs

Keto Mistakes to Avoid & Troubleshooting

Common pitfalls that prevent ketosis or slow progress. ### Top 7 Keto Mistakes **1. Not Tracking Net Carbs Accurately** * **Mistake:** Eyeballing portions, forgetting "hidden carbs" in sauces, dressings, processed meats * **Fix:** Use a food scale, read labels obsessively, track everything in an app for first 2-3 months **2. Eating Too Much Protein** * **Mistake:** Thinking keto = unlimited meat; eating lean proteins to "be healthy" * **Fix:** Calculate your lean body mass, target 0.8-1.2g protein per pound, choose fattier cuts **3. Not Eating Enough Fat** * **Mistake:** Fear of dietary fat due to decades of low-fat diet messaging * **Fix:** Fat is your fuel on keto. Add butter, oil, avocado, cheese. Hit your fat macro target. **4. Ignoring Electrolytes** * **Mistake:** Not supplementing sodium, potassium, magnesium = guaranteed keto flu * **Fix:** - Sodium: 3,000-5,000mg (salt your food, drink broth) - Potassium: 3,000-4,000mg (avocado, spinach, salmon) - Magnesium: 300-400mg (supplement recommended) **5. Eating "Keto" Junk Food** * **Mistake:** Relying on keto bars, cookies, bread substitutes with questionable ingredients * **Fix:** Whole foods first. Treats occasionally. Many keto products have hidden carbs or inflammatory oils. **6. Not Drinking Enough Water** * **Mistake:** Dehydration from glycogen depletion (glycogen holds water) * **Fix:** Minimum 3L (100oz) water daily, more if active. Add electrolytes to avoid flushing minerals. **7. Giving Up Too Soon** * **Mistake:** Expecting instant results; quitting during keto flu or 2-week adaptation * **Fix:** Keto adaptation takes 2-4 weeks. Fat loss accelerates after week 3-4. Give it 30 days minimum. ### Keto Plateau Troubleshooting **Not Losing Weight After Initial Drop?** | Issue | Solution | |-------|----------| | **Water weight returned** | Normal fluctuation, track measurements not just scale | | **Eating too many calories** | Recalculate TDEE, track portions accurately | | **Too much dairy** | Dairy stalls some people, reduce cheese/cream for 2 weeks | | **Not actually in ketosis** | Test ketones, ensure <20g net carbs | | **Need a refeed** | One higher-carb day (100-150g) every 2-3 weeks can reset metabolism | | **Not enough sleep/high stress** | Cortisol blocks fat loss. Prioritize 7-8 hours sleep, manage stress | ### When to Adjust Your Macros **Recalculate every:** - 10-15 lbs lost (TDEE decreases with weight) - Change in activity level (started lifting, stopped cardio) - Plateau lasting >3 weeks despite compliance - Feeling constantly hungry or fatigued **Signs You Need More Calories:** - Extreme fatigue, brain fog (beyond week 1) - Hair loss, brittle nails - Loss of menstrual cycle (women) - Plateaued strength in gym **Signs You Need Fewer Calories:** - No weight loss for 3+ weeks - Gaining fat (not muscle) - Hitting macros but gaining weight

Frequently Asked Questions

Q:How many net carbs should I eat on keto?

For most people, staying under 20-50g of net carbs per day induces and maintains ketosis. Beginners should aim for 20-25g to ensure ketosis. Active individuals or those keto-adapted for months may handle 30-50g. Net carbs = Total carbs - Fiber - Erythritol/Allulose. Track everything: vegetables, nuts, dairy, sauces, and "hidden carbs" in processed foods.

Q:Can I eat too much protein on keto?

Yes. Excess protein (>1.2g per lb lean body mass) can convert to glucose via gluconeogenesis, potentially disrupting ketosis. However, eating too little (<0.6g per lb) causes muscle loss. The sweet spot is 0.8-1.2g per pound of lean body mass, which translates to 20-25% of calories for most people. Athletes and those doing heavy strength training may need the higher end.

Q:Why is fat so high on keto if I want to lose fat?

Dietary fat and body fat are not the same. On keto, fat becomes your primary fuel source instead of carbs. Eating fat doesn't automatically make you fat—eating excess calories does. When carbs are restricted, your body efficiently burns dietary fat for energy and taps into stored body fat when in a calorie deficit. Fat also provides satiety, preventing overeating.

Q:What is "keto flu" and how do I avoid it?

Keto flu is temporary discomfort during the first 3-7 days as your body transitions from glucose to fat burning. Symptoms: fatigue, headache, irritability, muscle cramps, brain fog. Cause: Electrolyte depletion (sodium, potassium, magnesium). Prevention: Drink 3-4L water daily, add salt to food (2-3g extra sodium), eat potassium-rich foods (avocado, spinach), consider magnesium supplement (300-400mg). It's not actually the flu—it's avoidable!

Q:Can I do keto if I exercise regularly or lift weights?

Absolutely. Many athletes thrive on keto. For cardio/endurance: Keto enhances fat oxidation, ideal for long-duration activities. For strength training: Ensure adequate protein (1.0-1.2g per lb lean mass). Some lifters use Targeted Keto Diet (TKD: 15-30g carbs pre-workout) or Cyclical Keto Diet (CKD: carb refeeds 1-2x/week). Performance may dip initially (2-4 weeks) during adaptation, then often improves or returns to baseline.

Q:What foods should I eat and avoid on keto?

EAT: Fatty meats (ribeye, salmon, pork belly), eggs, cheese, butter, avocado, nuts (macadamia, pecans), low-carb veggies (spinach, broccoli, cauliflower), olive oil, coconut oil. AVOID: Bread, pasta, rice, sugar, most fruits (except berries in moderation), beans, potatoes, processed foods with hidden carbs, beer. MODERATE: Berries (small portions), dark chocolate (85%+), full-fat dairy (watch for lactose carbs).

Start Your Keto Journey Today

Over 70% of people achieve their weight loss goals with personalized keto macros. Calculate yours now and join millions who have transformed their health through ketosis.