On this page
Plan Your Ketogenic Diet Macros
Formula
The ketogenic diet restricts carbohydrates to 5-10% of total calories, forcing your body to use fat for fuel instead of glucose. This state, called ketosis, typically requires keeping net carbs under 20-50g per day.
Standard keto macros are roughly 70% fat, 25% protein, and 5% carbohydrates. Adequate protein (1.2-1.7 g/kg) preserves muscle mass while your body adapts to burning fat.
Common use cases:
- Starting a ketogenic diet
- Maintaining ketosis for weight loss
- Planning keto-friendly meals
Frequently Asked Questions
Dr. David Park
Applied Mathematician, PhD Mathematics
David holds a PhD in Applied Mathematics from MIT. He has published research on numerical methods and computational algorithms used in engineering and scientific calculators.
Was this calculator helpful?
People Also Use
BMI Calculator
Calculate your Body Mass Index (BMI) instantly with our free calculator. Enter your height and weight to find your BMI category and health range.
Kids BMI
Calculate your child's BMI and percentile ranking using age and sex-specific CDC growth charts for ages 2-20.
Calorie Calculator
Estimate your daily calorie needs for weight loss, maintenance, or gain based on age, sex, height, weight, and activity level.
BMR Calculator
Calculate your Basal Metabolic Rate using the Mifflin-St Jeor equation to find how many calories your body burns at rest.
TDEE Calculator
Calculate your Total Daily Energy Expenditure based on BMR and activity level to plan your diet and fitness goals.
Macro Calculator
Calculate your daily macronutrient targets for protein, carbs, and fat based on your calorie goal and diet type.
Calorie Deficit
Calculate your daily calorie deficit needed to reach your goal weight within your desired timeframe.
Weight Loss
Estimate how long it will take to reach your goal weight based on your TDEE and chosen weekly loss rate.