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Calculate your personalized ketogenic diet macros for optimal fat burning and ketosis. Get precise calorie and macro targets based on your body composition and goals.
Ketosis is a metabolic state where your body burns fat for fuel instead of carbohydrates. By drastically reducing carbohydrate intake and replacing it with fat, your body becomes incredibly efficient at burning fat for energy.
Keto flu refers to a collection of symptoms that some people experience when first starting the ketogenic diet. It's caused by your body adapting to using fat instead of carbs for fuel.
Good news: Keto flu is temporary and usually lasts only 3-7 days. Once you're fat-adapted, you'll likely feel better than ever with sustained energy and mental clarity.
Butter, ghee, olive oil, coconut oil, avocado oil, MCT oil
Beef, pork, chicken, fish, eggs, bacon, organ meats
Heavy cream, cheese, cream cheese, sour cream, Greek yogurt (full-fat)
Spinach, kale, broccoli, cauliflower, zucchini, peppers, mushrooms
Macadamias, almonds, walnuts, pecans, chia seeds, flax seeds
Water, coffee, tea (unsweetened), bone broth, sparkling water
Bread, pasta, rice, cereal, oats, wheat, corn, quinoa
Table sugar, honey, maple syrup, agave, candy, soda, juice
Bananas, apples, oranges, grapes (small amounts of berries OK)
Beans, lentils, chickpeas, peas, peanuts
Potatoes, sweet potatoes, corn, carrots, beets
Low-fat dairy, reduced-fat snacks (often have added sugar)
It typically takes 2-4 days of eating fewer than 20-50g of net carbs per day to enter ketosis. You can test for ketones using urine strips, breath meters, or blood ketone meters.
Yes, but it's more challenging. Focus on high-fat plant foods like avocados, nuts, seeds, coconut oil, and olive oil. Vegetarians can include eggs and dairy. Vegans will need careful planning.
No, when done correctly with adequate protein (0.8-1.2g per lb of lean body mass) and resistance training, keto preserves muscle mass very well. The diet is muscle-sparing.
Not necessarily for everyone. Many people naturally eat less due to increased satiety. However, for weight loss, you still need a calorie deficit. Tracking helps ensure you meet your goals.
Net carbs = Total carbs - Fiber - Sugar alcohols. Your body doesn't digest fiber or most sugar alcohols, so they don't impact blood sugar or ketosis. Track net carbs on keto.
It's not recommended. Even one high-carb meal can kick you out of ketosis, and it takes 2-4 days to get back in. If you want flexibility, consider a cyclical or targeted keto approach.
For most healthy people, yes. Studies show it's safe and effective for years. However, people with certain conditions (kidney disease, liver disease, pancreatitis) should consult a doctor first.
Common reasons: eating too many calories, too much protein (converts to glucose), hidden carbs, not enough sleep, stress, or you've reached a plateau. Track everything carefully.
This calculator is for informational purposes only. The ketogenic diet is not suitable for everyone, including people with certain medical conditions (kidney disease, liver disease, pancreatitis, Type 1 diabetes, eating disorders). Consult with a healthcare provider before starting any new diet, especially keto. Pregnant and breastfeeding women should not follow a ketogenic diet without medical supervision.