Free online Ketogenic Diet Calculator. Calculate your daily macronutrient ratios (fat/protein/carbs) based on body stats. Supports standard and high-protein keto modes for scientific fat loss. | No registration ยท Client-side calculation
Zero Dependencies ยท Works Offline๐ Enter Your Body Data
๐ Daily Macro Distribution
๐ What is the Ketogenic Diet?
The Ketogenic Diet is a very low-carb, high-fat, moderate-protein eating approach. By drastically reducing carbohydrate intake (typically <50g/day), the body enters a state of "ketosis," switching to burning fat and producing ketones as its primary energy source.
Three Keto Modes Compared
- Standard Keto (SKD): 75% fat + 20% protein + 5% carbs. The classic approach, suitable for most people.
- High Protein Keto (HPKD): 65% fat + 30% protein + 5% carbs. Ideal for muscle gain or those needing more protein.
- Targeted Keto (TKD): Small amounts of carbs (15-30g) consumed around workouts, suited for high-intensity athletes.
๐ก Keto Diet Tips
- Supplement Electrolytes: Early keto often depletes sodium, potassium, and magnesium โ drink bone broth or take supplements
- Drink Plenty of Water: At least 2-3 liters daily, as ketosis has a mild diuretic effect
- Quality Fat Sources: Avocados, olive oil, coconut oil, nuts, grass-fed butter
- Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, zucchini
- Avoid Hidden Carbs: Sauces, processed foods, and sugary drinks often contain hidden carbs
โ FAQ
Is the keto diet safe?
For most healthy individuals, the ketogenic diet is safe in the short to medium term (3-6 months). People with liver, pancreas, or gallbladder conditions, and pregnant/breastfeeding women should consult a doctor first. Regular blood work to monitor lipids is recommended.
What is the "keto flu"?
Keto flu is the transitional symptom when your body switches from burning carbs to burning fat, typically lasting 3-7 days. Symptoms include headache, fatigue, and irritability. Electrolyte supplementation and adequate hydration can alleviate symptoms.
Do I need to count calories on keto?
While keto's primary focus is carb restriction, you still need a calorie deficit for fat loss. This calculator helps you find the right calorie target within the keto framework.
How many carbs should I eat?
Standard keto recommends <50g net carbs daily (net carbs = total carbs - fiber). Some people may need <20g to enter ketosis. This calculator automatically computes carbs at 5% of total calories.