Ketogenic Diet Tool
Keto Macro Calculator
Your Exact Fat, Protein and Carb Targets
Get your personalised daily fat, protein, and net carb targets for the ketogenic diet. Choose your keto style, get a meal breakdown, WhatsApp share card, and free PDF report. Based on Mifflin-St Jeor BMR formula.
Mifflin-St Jeor BMR Formula
3 Keto Styles
Meal Breakdown
WhatsApp and PDF Share
Daily Calorie Target
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kcal per day
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Fat (g)
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Protein (g)
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Net Carbs (g)
⚠ Medical Disclaimer: Consult your doctor before starting a ketogenic diet, especially if you have diabetes, kidney disease, liver disease, or take medication. Type 1 diabetics on insulin must only attempt keto under close medical supervision.
Your Details
Used in BMR calculation
Fat Loss-20% calories
MaintenanceAt TDEE
Muscle Gain+10% calories
Standard75% F / 20% P / 5% C
High Protein65% F / 30% P / 5% C
Moderate70% F / 25% P / 5% C
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Fat
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Protein
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Net Carbs
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BMR (kcal)
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TDEE (kcal)
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g Protein per kg
Meal-by-Meal Keto Breakdown (3 meals)
☀ Breakfast (30%)-
☕ Lunch (35%)-
Dinner (35%)-
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Best Keto Foods to Hit Your Macros
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Content reviewed against Mifflin-St Jeor BMR equation, established ketogenic diet research, and ISSN sports nutrition guidelines. Last updated: July 2026.
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What Is the Ketogenic Diet?
The ketogenic (keto) diet is a very low-carbohydrate, high-fat eating pattern that shifts the body from burning glucose to burning ketones -- fat-derived molecules produced by the liver. By restricting net carbs to 20-50g per day, the body enters ketosis within 2-7 days, burning fat as its main fuel. Standard keto targets 75% fat, 20% protein, and 5% carbohydrates by calorie.
Unlike diets that focus on calories alone, keto is defined by its macronutrient ratio. Getting this ratio right is critical -- eating too much protein or too many carbs can prevent ketosis even at the right calorie level. This is why personalised keto macro calculation is essential. Many people also monitor their blood sugar levels and diabetes risk alongside keto as the diet significantly affects glucose metabolism.
How Keto Macros Work -- The Science of Ketosis
When carbohydrate intake drops below 50g net carbs per day, liver glycogen stores deplete within 1-3 days. With glucose scarce, the liver converts fatty acids into ketone bodies which fuel the brain, heart, and muscles. This is why the macro ratio matters -- fat is kept high (70-75%) as the primary energy source; protein is kept moderate because excess protein converts to glucose through gluconeogenesis; carbohydrates are kept very low to prevent glucose availability that halts ketone production. Compare this with a standard balanced macro plan where carbohydrates make up 40-55% of calories.
How This Calculator Works
- BMR: Uses Mifflin-St Jeor equation based on weight, height, age, and sex
- TDEE: Multiplies BMR by your activity factor
- Goal Adjustment: Fat loss -20%; muscle gain +10%; maintenance at TDEE
- Keto Split: Divides calories into fat, protein, and net carbs per your keto style
Net Carbs vs Total Carbs
Net carbs = Total Carbohydrates - Dietary Fibre. Most keto practitioners track net carbs because fibre is not digested or absorbed like other carbohydrates and has minimal effect on blood sugar or ketosis. Example: 100g broccoli has 7g total carbs and 2.6g fibre -- only 4.4g net carbs -- making it keto-friendly. Track your sugar and carb intake with our Sugar Intake Calculator.
Types of Ketogenic Diets
| Keto Style | Fat | Protein | Net Carbs | Best For |
|---|---|---|---|---|
| Standard Keto (SKD) | 70-75% | 20-25% | 5% / under 50g | Beginners, general fat loss |
| High-Protein Keto | 60-65% | 30-35% | 5% | Muscle preservation, older adults |
| Moderate Keto | 68-72% | 23-27% | 5-8% | Balanced approach, active individuals |
| Targeted Keto (TKD) | 65-70% | 20-25% | Extra carbs around workouts | Athletes needing pre-workout fuel |
| Cyclical Keto (CKD) | 70%+ keto days | 20-25% | Low keto days / High refeed | Advanced athletes |
Best Keto Foods and What to Avoid
Keto-Friendly Foods
- Healthy fats: Olive oil, avocado, coconut oil, butter, ghee, MCT oil, nuts, seeds
- Protein: Eggs, fatty fish (salmon, mackerel), chicken, beef, lamb, full-fat cheese
- Low-carb vegetables: Spinach, kale, broccoli, cauliflower, zucchini, mushrooms, peppers
- Berries in moderation: Raspberries, blackberries, strawberries (lowest sugar fruits)
Foods to Avoid on Keto
- Grains: Rice, bread, pasta, oats -- disrupt ketosis within one meal
- Sugar and sweets: Candy, cake, biscuits, ice cream, honey, table sugar
- Most fruits: Bananas, mangoes, grapes, apples -- high in fructose
- Legumes: Lentils (dal), chickpeas, kidney beans -- high net carbs
- Starchy vegetables: Potatoes, sweet potatoes, peas, corn
Track your body fat alongside keto progress with our Body Fat Calculator and plan your weight loss with our Weight Loss Calculator.
Keto Flu and Electrolytes
Most people experience flu-like symptoms in the first 1-2 weeks of keto -- called the keto flu. Symptoms include fatigue, headache, irritability, muscle cramps, and brain fog. The cause is primarily electrolyte and water loss as insulin drops. To minimise keto flu:
- Sodium: 3,000-5,000mg per day (add salt, drink broth, use electrolyte supplements)
- Potassium: 3,000-4,700mg per day (avocado, leafy greens, salmon, nuts)
- Magnesium: 300-400mg per day (pumpkin seeds, dark leafy greens, almonds)
Drink 2-3 litres of water daily -- keto causes significant water loss from depleted glycogen stores. Check your daily hydration target with our Water Intake Calculator. Most keto flu symptoms resolve within 1-2 weeks.
Benefits and Risks of the Ketogenic Diet
Evidence-Based Benefits
- Appetite reduction: Ketones and high fat/protein increase satiety hormones and suppress ghrelin
- Blood sugar stability: Very low carbohydrate intake reduces blood sugar variability -- beneficial for insulin resistance and type 2 diabetes. Check your blood glucose regularly
- Cholesterol improvement: Keto consistently raises HDL and lowers triglycerides. Monitor with our Cholesterol Checker
- Epilepsy treatment: Established clinical treatment for drug-resistant epilepsy with strong evidence
Who Should Avoid Keto
- People with pancreatitis, liver failure, or fat metabolism disorders
- Type 1 diabetics on insulin without close medical supervision
- Pregnant or breastfeeding women
- Those with kidney disease requiring protein restriction
The most common keto mistake is not eating enough fat. Many beginners reduce carbs but are reluctant to dramatically increase fat, resulting in a diet that is simultaneously low-carb AND low-fat -- causing severe fatigue and poor adherence. On keto, fat IS your fuel. Hitting your fat target is not optional -- it is the primary energy source that makes the diet work.
Frequently Asked Questions
Standard keto targets 70-75% fat, 20-25% protein, and 5% carbs with net carbs under 20-50g per day. Exact gram targets depend on your body weight and calorie needs -- use the calculator above for personalised targets based on your BMR and TDEE.
Most people maintain ketosis eating 20-50g net carbs per day. 20g is strictest; 50g works for active individuals. Blood ketone testing above 0.5 mmol/L beta-hydroxybutyrate confirms you are in ketosis.
Net carbs = total carbs minus dietary fibre. Fibre is not digested like other carbohydrates and has minimal effect on blood sugar or ketosis. Example: broccoli with 7g total carbs and 2.6g fibre has only 4.4g net carbs -- making it keto-friendly.
Most people enter ketosis within 2-7 days of restricting net carbs to under 50g per day. Exercise during the transition depletes glycogen faster, speeding up ketosis. Blood ketone testing above 0.5 mmol/L confirms you are in ketosis.
Keto flu is fatigue, headache, irritability, and muscle cramps in the first 1-2 weeks caused by electrolyte and water loss. Prevent it by increasing sodium to 3,000-5,000mg/day, potassium to 3,000mg/day, magnesium to 300-400mg/day, and drinking 2-3 litres of water daily.
No. Keto is not recommended for people with pancreatitis, liver failure, or fat metabolism disorders. Type 1 diabetics on insulin must only attempt keto under close medical supervision. Pregnant or breastfeeding women and people with eating disorder history should avoid strict keto without medical guidance.
Most people track net carbs (total minus fibre) as fibre does not raise blood sugar or disrupt ketosis. This allows fibre-rich vegetables within a 20-50g daily budget. People with diabetes or stalled weight loss may benefit from tracking total carbs for stricter control.
BMR is calories burned at complete rest. TDEE is BMR multiplied by your activity factor. On keto for fat loss, eating 20% below your TDEE creates the calorie deficit needed while staying in ketosis. Check your complete protein needs with our Protein Calculator.
