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Keto Macro Calculator

Calculate precise macronutrient ratios to maintain ketosis. Features strict Net Carb limits and optimal fat/protein splits for metabolic shifting.

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About

The Ketogenic diet functions by depriving the body of glucose, forcing the liver to convert fatty acids into ketone bodies for energy. This metabolic state, ketosis, requires rigid adherence to macronutrient limits. Unlike standard diets, "close enough" does not work; exceeding the carbohydrate threshold (typically 20g - 50g Net) instantly halts ketone production.

This calculator determines your personal limits. It prioritizes the Net Carb cap (Total Carbs minus Fiber) and sets protein at a moderate level to prevent gluconeogenesis (protein turning into sugar), with fats acting as the primary energy lever to reach your caloric goal.

keto ketogenic low-carb diet weight-loss

Formulas

Total caloric needs (E) are calculated first. Macronutrients are then partitioned:

{
Carbsg = 20 (Fixed Net Cap)Proteinkcal = E × 0.25Fatkcal = E - (Ckcal + Pkcal)

Net Carbs definition:

NetCarbs = TotalCarbs - Fiber - SugarAlcohols

Reference Data

NutrientKeto RatioGram Limit / StrategyMetabolic Role
Net Carbs5% - 10%< 20g (Strict)Limit Insulin
Protein20% - 25%1.2 - 1.7g / kgTissue Repair
Fat70% - 75%Remainder (High)Primary Fuel
FiberN/AMaximizeGut Health / Satiety
WaterHigh3 - 4 LitersFlush Ketones
ElectrolytesSupp. NeededNa, K, MgPrevent "Keto Flu"

Frequently Asked Questions

Net Carbs represent the carbohydrates that actually impact blood sugar. Fiber and certain sugar alcohols (like Erythritol) are carbohydrates but are not digested by the body, so they are subtracted from the total count.
It is possible but rare. Through a process called gluconeogenesis, the body can convert excess protein into glucose. However, this is demand-driven, not supply-driven. Unless you are consuming massive amounts (2g+/lb), protein is generally safe.
No. The drop in insulin causes the kidneys to excrete sodium and water rapidly. This electrolyte imbalance causes fatigue. You must actively supplement Sodium (salt), Potassium, and Magnesium.