Keto Calculator

The ketogenic diet requires precise macro ratios to maintain ketosis. This calculator uses your body measurements, activity level, and goals (weight loss, maintenance, or muscle gain) to generate personalised daily targets for fat, protein, and net carbs. See your calorie breakdown and meal planning guidance.

Share:Pin ItPostShare

Providing body fat gives more accurate protein targets

Keto Essentials

Ketone test strips, MCT oil, keto cookbooks, and low-carb snacks.

Product recommendations coming soon. We are carefully selecting items we genuinely believe will support your wellness journey.

Some links may be affiliate links. If you make a purchase, we may earn a small commission at no extra cost to you.

Frequently Asked Questions

What are the standard keto macro ratios?
A standard ketogenic diet typically consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This usually translates to 20-50g of net carbs per day, though individual needs vary based on activity level and metabolic health.
How many carbs can I eat on keto?
Most people enter and maintain ketosis eating fewer than 20-50g of net carbs per day. Net carbs = total carbs minus fibre. Beginners should start at 20g and adjust upward only if they can maintain ketosis at higher levels.
How much protein should I eat on keto?
Protein intake on keto is typically 1.2-2.0g per kg of lean body mass. Too little protein causes muscle loss; moderate protein does not prevent ketosis despite common myths. Prioritise adequate protein to preserve muscle.
How long does it take to enter ketosis?
Most people enter ketosis within 2-4 days of restricting carbs to under 20-50g per day. Full keto-adaptation (where your body efficiently burns fat for fuel) takes 2-6 weeks. During the transition, you may experience 'keto flu' symptoms.

More Nutrition Tools

View all →
💧

Water Intake Calculator

Calculate how much water you should drink daily based on your weight, activity level, and climate. Get a personalised hydration target in litres and glasses.

🔥

Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Get calorie targets for weight loss, maintenance, and gain.

⏱️

Fasting Tracker

Track your intermittent fasting windows with a visual countdown timer. Supports 16:8, 18:6, 20:4, and custom fasting schedules.

📊

Macro Calculator

Calculate your daily macronutrient targets (protein, carbs, fat) based on your TDEE and fitness goals. Supports weight loss, maintenance, and muscle gain presets.

Related Tools

🔥

Calorie Calculator

Calculate your Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation. Get calorie targets for weight loss, maintenance, and gain.

📊

Macro Calculator

Calculate your daily macronutrient targets (protein, carbs, fat) based on your TDEE and fitness goals. Supports weight loss, maintenance, and muscle gain presets.

🥚

Protein Calculator

Calculate how much protein you need per day based on your weight, activity level, and fitness goals. Get gram-level targets for muscle building, weight loss, or maintenance.

📉

Calorie Deficit Calculator

Calculate your daily calorie target for safe, sustainable weight loss. See how long it will take to reach your goal weight with different deficit sizes.

Related Articles

Macro Calculator: How to Split Proteins, Fats and Carbs

7 Nutrient-Dense Foods to Add to Your Diet

Share:Pin ItPostShare