Keto Calculator

Calculate your ketogenic diet calories, net carbs, protein and fat. Example: a 30-year-old man, 70 in and 170 lb, moderately active, losing weight on 25 g of net carbs eats about 2,154 calories a day: 25 g net carbs (5%), 123 g protein (23%) and 174 g fat (72%).

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Units

Sex

Age (years)

Height (inches or cm)

Weight (pounds or kg)

Activity level

Goal

Net carbs per day (g)

How to use the Keto Calculator

Enter the values in the fields.
Press Calculate to see the result with the steps shown.

Formula and method

Fat (g) = (target calories – 4 x protein g – 4 x net carbs g) / 9. Protein = 1.6 g per kg body weight. Calories = TDEE x (1 + goal %).

Typical ketogenic macros

Macro	Share of calories
Fat	65 to 75%
Protein	20 to 25%
Net carbs	5 to 10% (20 to 50 g)

Foods to build meals around

Eat	Limit
Meat, fish, eggs	Bread, pasta, rice
Non-starchy vegetables	Sugary drinks and sweets
Olive oil, avocado, nuts	Most fruit, potatoes
Cheese and full-fat dairy	Beans and grains

Net carbs

Net carbs = total carbs minus fiber (and some sugar alcohols). Track net carbs to stay in ketosis.

Cautions

This calculator gives estimates for education and planning, not medical advice. Check with your doctor before major changes to diet, exercise or medicines, especially if you have a medical condition.

Frequently asked questions

How many carbs on keto?

Usually 20 to 50 g of net carbs a day.

How much protein on keto?

About 1.2 to 2.0 g per kg.

Do I need to count calories?

It helps weight loss.

What is keto flu?

Headache, fatigue and cramps in the first week.

Is keto safe long term?

Evidence is limited; get regular checkups.

How soon will I be in ketosis?

Often 2 to 4 days.

Sources

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