Keto Calculator: Your Personalized Ketogenic Diet Macros
For a 175 lb male at 2,200 calories on a standard ketogenic diet (75/20/5): 183g fat (1,650 cal), 110g protein (440 cal), 28g net carbs (110 cal). To enter ketosis, keep net carbs below 20-50g per day. Most people achieve ketosis within 2-7 days of carb restriction.
Calculate Your Keto Macros
Personalized fat, protein & net carb targets.
Daily Calories
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Keto Macro Ratios
| Keto Type | Fat | Protein | Net Carbs | Use Case | ||||||
|---|---|---|---|---|---|---|---|---|---|---|
| Standard (SKD) | 70-75% | 20-25% | 5-10% | Weight loss, general health | ||||||
| High Protein | 60-65% | 30-35% | 5% | Athletes, muscle preservation | ||||||
| Targeted (TKD) | 65-70% | 20-25% | 10-15% | Pre-workout carbs for intense training | ||||||
| Therapeutic | 80-90% | 6-10% | 2-4% | Epilepsy, under medical supervision | Net Carbs vs Total CarbsOn keto, track net carbs = total carbs - fiber - sugar alcohols. Fiber and most sugar alcohols do not raise blood sugar or affect ketosis. Example: a food with 10g total carbs, 4g fiber, and 2g erythritol has 4g net carbs. Common Keto-Friendly Foods | Food | Serving | Net Carbs | Fat | Protein |
| Avocado | 1 medium | 3g | 21g | 3g | ||||||
| Eggs | 2 large | 1g | 10g | 12g | ||||||
| Salmon | 6 oz | 0g | 22g | 34g | ||||||
| Almonds | 1 oz | 2.5g | 14g | 6g | ||||||
| Cheddar cheese | 1 oz | 0.4g | 9g | 7g | ||||||
| Olive oil | 1 tbsp | 0g | 14g | 0g | ||||||
| Broccoli | 1 cup | 4g | 0g | 3g | ||||||
| Ground beef (80/20) | 4 oz | 0g | 23g | 19g |
Frequently Asked Questions
How many carbs can I eat on keto?
Most people enter and maintain ketosis with 20-50g of net carbs per day. Stricter adherence (under 20g) produces faster ketosis. Some active individuals can tolerate up to 50g while staying in ketosis. Start at 20g for the first 2-4 weeks, then experiment with gradual increases while monitoring ketone levels.
How long does it take to get into ketosis?
Most people enter ketosis within 2-7 days of restricting carbs to under 20-50g per day. Factors affecting speed: prior carb intake, activity level, and individual metabolism. Exercise accelerates the transition by depleting glycogen stores. Signs of ketosis include increased thirst, fruity breath, reduced appetite, and elevated ketone levels.
How much protein should I eat on keto?
Eat 0.6-1.0g of protein per pound of lean body mass (not total body weight). Too little protein causes muscle loss; contrary to popular belief, moderate-to-high protein intake does not kick you out of ketosis. Gluconeogenesis (protein-to-glucose conversion) is demand-driven, not supply-driven. Prioritize hitting your protein target before filling the rest with fat.
Will keto slow my metabolism?
Short-term metabolic studies suggest keto may slightly increase resting metabolic rate (by 100-200 cal/day) compared to high-carb diets at the same calorie level, possibly due to the thermic effect of protein and the metabolic cost of ketogenesis. However, any calorie deficit — keto or not — will eventually produce some metabolic adaptation. Keto is not immune to this.
Is keto safe long-term?
For most healthy adults, ketogenic diets appear safe for 1-2 years based on available evidence. Potential concerns include micronutrient deficiencies (magnesium, potassium, B vitamins), kidney stones (rare), and elevated LDL cholesterol in some individuals. People with kidney disease, liver disease, pancreatitis, or type 1 diabetes should not follow keto without medical supervision.