Keto Calculator
Calculate your personalized ketogenic diet macros including fat, protein, and carb targets for optimal ketosis.
Important Health Disclaimer
This calculator provides general health information based on standard medical formulas and WHO guidelines. Results are for informational and educational purposes only and should not be considered as professional medical advice, diagnosis, or treatment recommendations.
For health concerns, medical conditions, fitness plans, or dietary decisions, please consult with qualified healthcare professionals, licensed physicians, registered dietitians, or certified fitness trainers who can evaluate your individual health status and medical history.
Individual health needs vary significantly. These calculations are general estimates and may not be appropriate for everyone, especially those with existing medical conditions, pregnant women, children, or elderly individuals.
Not a substitute for professional medical advice
Your Details
Estimate if unsure (men: 15-25%, women: 20-30%)
Daily Calories
2006
20% deficit
Net Carbs
20g
5%
Protein
100g
20%
Fat
167g
75%
Keto Tips
- • Stay under 20g net carbs to maintain ketosis
- • Fat is a lever - eat less if not hungry
- • Hit your protein goal to preserve muscle
- • Supplement electrolytes (sodium, potassium, magnesium)
Keto-Friendly Foods
Fats & Oils
- • Avocado & avocado oil
- • Olive oil & coconut oil
- • Butter & ghee
- • MCT oil
Proteins
- • Fatty fish (salmon, sardines)
- • Beef, pork, lamb
- • Eggs
- • Chicken thighs
Low-Carb Veggies
- • Leafy greens
- • Broccoli & cauliflower
- • Zucchini & asparagus
- • Bell peppers
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