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Keto Calculator
Calculate your personalized keto macros based on your calorie needs and goals.
Frequently Asked Questions
What is the ketogenic diet?+
A very low-carb (≤50 g/day), high-fat diet. The body shifts to ketone bodies as its main energy source. Source: AHA scientific statement 2021.
How many carbs are allowed on keto?+
Standard keto: 20–50 g net carbs/day. Strict keto: < 20 g. Net carbs = total carbs minus fiber.
What is the macro split?+
Classic: 70–75 % fat, 20–25 % protein, 5–10 % carbs. Excess protein can disrupt ketosis via gluconeogenesis.
How long does it take to enter ketosis?+
2–7 days with strict carb restriction. Blood ketones > 0.5 mmol/L = nutritional ketosis. 'Keto flu' (fatigue, headache) is common in the first week.
What are the risks of keto?+
Elevated LDL cholesterol, kidney stones, nutrient deficiencies (B vitamins, magnesium), constipation. Contraindicated in pregnancy, type-1 diabetes, and liver disease.
Is keto better for weight loss than other diets?+
Studies show fast initial loss but no significant long-term (>12 months) advantage over calorie-matched mixed diets (NEJM 2018).
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Background
Keto Calculator: How to Calculate Your Keto Macros
8 min