Keto macro calculator.

It works in the opposite order of a normal macro calculator. Carbs are fixed first at your chosen net-carb cap (20, 30, or 50 g per day). Protein is set from your bodyweight at 1.8 g/kg, or at 2.2 g per kg of lean mass if you enter your body fat percentage. Everything left in your calorie target - estimated with the Mifflin-St Jeor equation, your activity level, and your goal - is filled with fat, because on keto fat is the flexible energy lever, not carbs.

Most people reach and hold nutritional ketosis somewhere under 50 g of net carbs per day, and 20-30 g is the common starting range because it works for nearly everyone. Carb tolerance varies with body size, training volume, and how long you have been keto-adapted - a large, very active person can often hold ketosis at 50 g while a smaller sedentary person may need 20 g. Start strict, test, and loosen if your results allow it.

Net carbs are total carbohydrates minus fiber (and minus sugar alcohols like erythritol, which are mostly not absorbed). Fiber does not meaningfully raise blood glucose or insulin, so keto carb caps are usually set in net carbs. A food with 12 g of total carbs and 7 g of fiber counts as 5 g net. This calculator caps net carbs, so track them the same way.

For most people, no - this fear is largely overstated. Gluconeogenesis, the process that converts protein to glucose, is demand-driven rather than supply-driven, so eating adequate protein does not automatically shut down ketone production. Very high intakes can lower ketone levels somewhat in some people, but under-eating protein costs muscle, which is a worse trade. This calculator keeps protein at levels that protect muscle; if your measured ketones matter to you, test and adjust.

Not inherently. Controlled studies that match calories and protein find similar fat loss between ketogenic and higher-carb diets - the deficit does the work. Keto helps some people because high fat and protein intake blunts hunger and removing most carb-based snack foods simplifies adherence. It costs others performance in hard glycolytic training, since muscle glycogen runs low. Pick it for adherence reasons, not magic.

Coaches use it to turn "eat keto" into three concrete daily numbers the client can act on: a net-carb cap, a protein floor, and a fat budget that controls total calories. From there the work is iteration - watch weight trend, energy, training quality, and adherence at the weekly check-in, then adjust the fat budget up or down while carbs and protein stay put. On a coaching platform like Coachway you can set and track per-client calorie and macro targets like these and see the check-in data next to them.