About

The Ketogenic diet is more than just 'low carb'; it is a metabolic state where the body shifts from burning glucose to burning ketone bodies. To achieve and maintain this state (ketosis), macronutrient precision is non-negotiable. Eating too many carbohydrates stops ketosis immediately, but eating too much protein can also trigger gluconeogenesis, where the body converts excess amino acids into glucose, potentially sabotaging your progress.

This calculator is specifically engineered for Keto. Unlike generic macro tools, it prioritizes Fat as the primary energy source and sets hard caps on Carbohydrates. It includes a 'Net Carb' toggle, essential for those incorporating fiber-rich vegetables and keto-friendly snacks. It also monitors protein intake relative to lean body mass to prevent the common mistake of 'over-proteining' yourself out of ketosis.

Formulas

The foundational logic for Ketogenic macros relies on fixing carbohydrates first, then protein, and filling the rest of the caloric requirement with fat. The standard formula flow is:

Step 1. Calculate TDEE (Total Daily Energy Expenditure).

Step 2. Fix Net Carbs to a static limit (usually 20-50g).

Step 3. Set Protein based on Lean Body Mass (LBM).

Step 4. Calculate Fat as the remaining energy balance.

The mathematical check for protein safety is:

Protein_max ≈ 2.2 × LBM_kg

The energy balance equation for Keto:

Fat_kcal = Target_kcal − (Carbs_g × 4 + Protein_g × 4)

Reference Data

Food Item (100g)	Net Carbs (g)	Protein (g)	Fat (g)	Keto Grade
Avocado	2.0	2.0	15.0	A+
Macadamia Nuts	5.0	8.0	76.0	A
Salmon (Atlantic)	0.0	20.0	13.0	A
Spinach (Raw)	1.4	2.9	0.4	A
Eggs (Whole)	1.1	13.0	11.0	A
Greek Yogurt (Plain)	3.6	10.0	0.4	B+
Cheddar Cheese	1.3	25.0	33.0	A
Almonds	10.0	21.0	49.0	B
Coconut Oil	0.0	0.0	100.0	A+

Frequently Asked Questions

Total Carbs include everything: sugars, starches, and fiber. Net Carbs are calculated by subtracting Fiber and Sugar Alcohols from Total Carbs. Since fiber is not digested and does not spike insulin, Keto dieters usually track Net Carbs to allow for more vegetable intake.

In the absence of carbohydrates, the liver can convert amino acids (protein) into glucose through a process called gluconeogenesis. If you consume significantly more protein than your body needs for repair, this excess glucose can raise insulin levels enough to inhibit ketone production.

Keto is naturally satiating, making deficits easier. A moderate deficit of 15-20% is sustainable. Aggressive deficits (>30%) can slow metabolic rate. This calculator allows you to set your goal from maintenance to aggressive fat loss.

No. On Keto, carbs are a limit, protein is a goal, and fat is a lever. If you are trying to lose weight, you do not need to force-feed fat to hit the number perfectly. Your body can burn its own stored fat to make up the difference.