CALCULATOR

Keto Macro Calculator

Carbs capped, protein set by bodyweight, fat filling the rest. Plus the sodium and fluid guidance that prevents keto flu.

Keto macros

–

Calories–

Protein–

Carbs–

Fat–

Sodium to add daily–

Extra fluid in week one–

Protein is set by bodyweight rather than as a percentage, because keeping it adequate protects muscle. Fat fills the remaining calories. Early water weight loss of one to three kilograms is glycogen, not fat.

25 free calculators, all in one placeTDEE, macros, body fat, recomp, one rep max, pace, creatine and more.

Explore all calculators →

How keto macros are set

Ketogenic macros are built differently from standard macro splits. Carbohydrate is capped at an absolute figure rather than a percentage, commonly 20 to 50 g daily. Protein is set from bodyweight to protect muscle. Fat then fills whatever calories remain.

The old advice to keep protein low, on the theory that excess protein converts to glucose and prevents ketosis, is largely unsupported at normal intakes. Gluconeogenesis is demand-driven rather than surplus-driven, and moderate to high protein does not typically prevent nutritional ketosis in people eating very low carbohydrate.

Early weight loss on keto is substantial and mostly glycogen and associated water, commonly one to three kilograms in the first week. That is not fat, and it returns when carbohydrate does.

Frequently asked questions

How many carbs on keto?

Commonly 20 to 50 g daily. Twenty grams is the strict threshold most people use to reach ketosis reliably.

Does protein kick you out of ketosis?

Not usually at normal intakes. The concern is overstated, and keeping protein adequate protects muscle during weight loss.

Why do I feel awful in week one?

Often called keto flu, largely driven by sodium and fluid loss as insulin falls. Increased salt and fluid intake helps considerably.

Is keto better than other diets?

For weight loss at matched calories, trials generally find similar outcomes. It works well for people who find it suppresses appetite and suits their preferences.

Sources

Westman EC et al. Low-carbohydrate nutrition and metabolism. American Journal of Clinical Nutrition, 2007.
Hall KD, Guo J. Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition. Gastroenterology, 2017.
Volek JS, Phinney SD. The Art and Science of Low Carbohydrate Living.
Cleveland Clinic. Ketogenic diet overview. my.clevelandclinic.org
National Institutes of Health, Office of Dietary Supplements. Nutrient fact sheets. ods.od.nih.gov
NHS. Nutrition and health guidance. nhs.uk
US Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2025-2030. dietaryguidelines.gov

More tools: all calculators · Full Plan · Recomp · Body fat · Macros · Cheapest whey per 20 g

General information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition.