Free keto calculator: enter your body stats, activity level and goal to get a calorie target plus daily net-carb, protein and fat grams for standard keto.
The ketogenic diet is a very low-carbohydrate, high-fat eating pattern that shifts your body into ketosis, where it burns fat for fuel instead of glucose. A standard keto diet typically provides about 70-75% of calories from fat, 15-20% from protein, and only 5-10% from carbohydrates.
This keto calculator sets your daily targets in grams: net carbohydrates, protein, and fat. It starts from your total daily energy expenditure (TDEE) using the Mifflin-St Jeor equation, then applies your goal — lose, maintain, or gain. Protein is based on your estimated lean body mass, which is calculated from your height, weight, and sex with the validated Boer formula.
Net carbs mean total carbs minus dietary fiber, because fiber does not raise blood sugar. Most people use 20-50 g of net carbs per day; 20 g is a strict starting point, while 50 g is more flexible.
Enter your details and pick your carbs and protein preference — the calculator returns your daily calorie, carb, protein, and fat targets instantly.
It is a very low-carb, high-fat diet (about 70-75% fat, 15-20% protein, 5-10% carbs) that shifts the body into ketosis, where it burns fat for energy instead of glucose.
Most people stay within 20-50 g of net carbs per day. 20 g is a strict starting point for reliable ketosis; 50 g is more flexible and still low enough for many people.
Net carbs = total carbs - dietary fiber (and often sugar alcohols), because fiber is not digested into glucose. Read labels and subtract the fiber to get your net count.
Protein is based on lean body mass, about 1.2-1.8 g per kg. Too little can cause muscle loss; too much can slow ketosis in sensitive people. The calculator uses 1.5 g/kg by default.
In the first 1-2 weeks you may feel tired or headachy as your body adapts. Drink water, add salt and electrolytes, and ease into carb restriction gradually.
No. It is a clinical treatment for epilepsy and should be supervised for diabetes, kidney disease, pregnancy, or breastfeeding. Consult your doctor before starting; this calculator is not medical advice.