Keto Calculator - Personalized Ketogenic Diet Macro Calculator

Standard Ketogenic Diet (SKD)

The most researched and widely used approach: 70-80% fat, 15-25% protein, 5-10% carbs (typically 20-50g net carbs). This ratio consistently produces ketosis in most people within 2-7 days. The high fat intake provides satiety and stable energy, while the low carb intake forces metabolic adaptation to fat burning.

High-Protein Ketogenic Approach

Modified for active individuals or those wanting to preserve muscle mass: 60-70% fat, 25-35% protein, 5-10% carbs. Higher protein supports muscle protein synthesis and can help prevent muscle loss during weight loss. However, very high protein (>2.5g/kg) may reduce ketone production through gluconeogenesis.

Therapeutic Ketogenic Protocols

Used for medical conditions like epilepsy: 80-90% fat, 6-15% protein, 2-5% carbs. These stricter ratios maximize ketone production for therapeutic benefits. The classic 4:1 ratio (4 grams fat to 1 gram protein + carbs combined) is often used in clinical settings under medical supervision.

Calculating Net Carbs

Net carbs = Total carbs - Fiber - Sugar alcohols (if applicable). Fiber doesn't significantly impact blood glucose or insulin, so it's subtracted from total carbs. Most sugar alcohols (erythritol, stevia) have minimal impact, but others like maltitol can affect ketosis and should be counted partially.

Individual Carb Tolerance

While 20g net carbs works for most people, individual tolerance varies from 15-50g depending on metabolic flexibility, activity level, and insulin sensitivity. Athletes may maintain ketosis with higher carb intake due to increased glucose utilization. Start with 20g and adjust based on ketone measurements and how you feel.

Quality of Carbohydrate Sources

Focus on nutrient-dense, fibrous vegetables like leafy greens, broccoli, cauliflower, and avocados. These provide essential micronutrients while keeping net carbs low. Avoid processed low-carb products initially, as they may contain hidden carbs or ingredients that can stall ketosis in sensitive individuals.

Optimal Protein Intake

Aim for 1.2-2.0g per kg of lean body mass, depending on your goals and activity level. This preserves muscle mass while maintaining ketosis. Sedentary individuals can use the lower end (1.2-1.6g/kg), while active people or those in caloric deficits should target the higher end (1.8-2.2g/kg lean mass).

Gluconeogenesis Concerns

Gluconeogenesis (making glucose from protein) is demand-driven, not supply-driven. Moderate protein increases don't kick you out of ketosis. However, extremely high protein intake (>3g/kg total body weight) may reduce ketone production. The fear of "too much protein" is often overstated in keto communities.

Quality Protein Sources

Emphasize complete proteins: fatty fish (salmon, mackerel), grass-fed meats, eggs, and full-fat dairy if tolerated. These provide essential amino acids while contributing to fat intake. Plant-based keto dieters should combine proteins (hemp + pumpkin seeds) and may need slightly higher total protein to meet amino acid needs.

MCT Oils and Ketone Production

Medium-chain triglycerides (MCTs) from coconut oil or dedicated MCT oil rapidly convert to ketones, providing quick energy and supporting ketosis. Start with 1 tablespoon and gradually increase to 2-3 tablespoons daily to avoid digestive upset. C8 (caprylic acid) is most ketogenic, followed by C10 (capric acid).

Omega-3 to Omega-6 Balance

Maintain a healthy omega-3 to omega-6 ratio by emphasizing fatty fish, walnuts, chia seeds, and flax seeds while limiting processed seed oils. Target 2-3g EPA+DHA daily from fish or algae sources. Excessive omega-6 from vegetable oils can promote inflammation, counteracting keto's anti-inflammatory benefits.

Saturated vs Unsaturated Fats

Include a mix of saturated fats (coconut oil, grass-fed butter, animal fats) and monounsaturated fats (olive oil, avocados, nuts). Saturated fats are stable for cooking and support hormone production, while monounsaturated fats provide cardiovascular benefits. Limit trans fats completely, even on keto.

Initial Adaptation Phase (Days 1-7)

The first week involves glycogen depletion and initial ketone production. You may experience fatigue, brain fog, irritability, and cravings as your body switches fuel sources. Water weight loss (2-10 lbs) occurs as glycogen stores deplete. This is normal and temporary - focus on electrolyte replenishment during this phase.

Fat Adaptation Phase (Weeks 2-8)

True fat adaptation takes 4-8 weeks as your body becomes efficient at producing and utilizing ketones. Mitochondria adapt to preferentially burn fat, enzyme production shifts, and ketone utilization in the brain improves. Energy levels stabilize and often exceed previous levels during this phase.

Signs of Successful Adaptation

Stable energy without afternoon crashes, reduced appetite and cravings, improved mental clarity, better sleep quality, and consistent ketone production (0.5-3.0 mmol/L). Physical performance may initially decline but often returns to baseline or better after 6-8 weeks of adaptation.

Why Electrolytes Matter More on Keto

Carbohydrate restriction reduces insulin levels, leading to increased sodium and water excretion by the kidneys. This can cause electrolyte imbalances resulting in headaches, fatigue, muscle cramps, and constipation - collectively known as "keto flu." Proper electrolyte management prevents these symptoms.

Sodium Requirements

Increase sodium intake to 3-5g daily (about 1-2 teaspoons of high-quality salt). Add salt to food, drink bone broth, or use electrolyte supplements. Don't fear sodium on keto - your kidneys excrete excess more readily when insulin is low. Pink Himalayan or sea salt provides trace minerals alongside sodium.

Potassium and Magnesium

Target 3-4g potassium daily from foods like avocados, spinach, salmon, and mushrooms. Magnesium needs increase to 400-600mg daily - consider supplementing with magnesium glycinate or citrate. These minerals support muscle function, nerve transmission, and help prevent leg cramps common during keto adaptation.

Initial Performance Decline

Expect a temporary decrease in high-intensity performance during the first 4-6 weeks as your body adapts to fat burning. Glycolytic power (sprints, heavy lifting) may be most affected since these activities rely heavily on glucose. Endurance activities often fare better once fat-adapted.

Targeted Ketogenic Approaches

For serious athletes, consider targeted keto (TKD) or cyclical keto (CKD). TKD involves consuming 15-30g fast-acting carbs around workouts while maintaining ketosis otherwise. CKD alternates between strict keto days and higher-carb refeed days. These approaches require careful timing and monitoring.

Recovery and Adaptation Benefits

Once fat-adapted, many athletes report improved recovery, reduced inflammation, better body composition, and stable energy during long training sessions. The anti-inflammatory effects of ketosis can reduce exercise-induced oxidative stress and support faster recovery between sessions.

Not Tracking Net Carbs Accurately

Hidden carbs in sauces, seasonings, and processed "keto" products can quickly add up. Vegetables like onions, garlic, and tomatoes contain more carbs than expected. Use a food tracking app and read labels carefully. When in doubt, choose whole, unprocessed foods with known carb counts.

Insufficient Fat Intake

Many beginners fear fat and end up in a low-carb, low-fat, high-protein state that's unsustainable and ineffective. If you're restricting carbs, you must increase fat proportionally to maintain energy and satiety. Use MCT oil, cook with butter or coconut oil, and include fatty cuts of meat.

Expecting Immediate Results

While some benefits appear quickly (reduced appetite, water weight loss), full adaptation takes 4-8 weeks. Don't abandon keto after a few difficult days. The initial discomfort is temporary and can be minimized with proper electrolyte management and gradual carb reduction.

Ignoring Micronutrients

Focusing solely on macros while neglecting vitamins and minerals can lead to deficiencies. Include a variety of low-carb vegetables, consider a high-quality multivitamin, and don't rely solely on processed keto products. Organ meats, leafy greens, and fatty fish provide essential nutrients.

How do I know if I'm in ketosis?

The most accurate method is blood ketone testing (0.5-3.0 mmol/L indicates ketosis). Urine strips are cheaper but less accurate, especially after adaptation. Common signs include reduced appetite, increased energy, mental clarity, and fruity breath odor. However, symptoms vary among individuals.

Can I do keto long-term safely?

Current research suggests ketogenic diets can be safe long-term for healthy individuals when properly implemented with adequate nutrients. However, consult healthcare providers before starting, especially if you have medical conditions, take medications, or have a history of eating disorders. Regular monitoring of lipid panels and other markers is recommended.

What should I do if weight loss stalls?

Weight loss plateaus are normal. First, ensure you're truly in ketosis and tracking accurately. Consider adjusting calorie intake, increasing activity, or implementing intermittent fasting. Sometimes the scale doesn't move but body composition improves. Take measurements and photos to track progress beyond weight.

Can I eat dairy on keto?

Most full-fat dairy products fit well into keto macros, but individual tolerance varies. Heavy cream, butter, and aged cheeses are lowest in carbs. Some people experience inflammation or digestive issues with dairy. If you suspect dairy intolerance, try eliminating it for 2-3 weeks and monitor changes in energy and digestion.

How do I handle social situations and eating out?

Most restaurants can accommodate keto needs: grilled meats with vegetables, salads with olive oil dressing, bunless burgers, and seafood. Ask for modifications without judgment. For social events, eat before attending or bring a keto-friendly dish to share. Planning ahead prevents difficult in-the-moment decisions.