Calculate your daily macronutrient needs for a ketogenic diet with our Keto Macros Calculator. Plan your protein, fats, and carbs to achieve ketosis.
calories
kg
Your Summary
You’re aiming for a daily calorie goal of 2,480 calories with a weight of 67 kg. Your fitness goal is Maintenance.
Your Keto Macronutrient Breakdown
| Macronutrient | Grams | Calories | Percentage |
|---|---|---|---|
| Protein | |||
| Fats | |||
| Carbs (Net) |
Following Your Keto Plan
How to Use Your Keto Macros:
- Protein: Aim for high-quality sources like meat, fish, eggs, and low-carb protein shakes to meet your daily needs without exceeding them (to avoid gluconeogenesis).
- Fats: Focus on healthy fats from avocados, olive oil, coconut oil, butter, and fatty cuts of meat to fuel your body in ketosis.
- Carbs: Keep net carbs low by choosing low-carb vegetables (e.g., spinach, broccoli) and avoiding starchy foods and sugars.
- Track your intake using a keto app to ensure you stay within your carb limit and maintain ketosis.
Note: These macros are designed to help you achieve ketosis. Adjust based on your ketone levels, energy, and progress. Consult a healthcare professional before starting a keto diet, especially if you have underlying health conditions.
Understanding the Keto Diet
What is Keto? The ketogenic diet is a high-fat, moderate-protein, low-carb diet that shifts your body into ketosis, a state where it burns fat for fuel instead of carbs.
Why These Macros?
- Low Carbs: Keeping net carbs under 20–30g/day helps deplete glycogen stores and induces ketosis.
- Moderate Protein: Enough to maintain muscle mass but not so much as to kick you out of ketosis via gluconeogenesis.
- High Fats: Provides the majority of your calories to sustain energy and support ketosis.
Getting Started: Focus on keto-friendly foods, stay hydrated, and monitor your ketone levels to ensure you’re in ketosis.
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