How long to enter ketosis?
2-7 days with <50g net carbs. Full adaptation takes 2-4 weeks.
Health Fitness
Keto Macro Calculator
Estimate keto macro with quick inputs.
Fast, practical estimates
Adjust inputs for the most useful result.
What this calculator does
A keto macro calculator determines the fat, protein, and carbohydrate distribution for a ketogenic diet. Standard keto macros are 70-75% fat, 20-25% protein, and 5-10% carbs (typically <50g net carbs daily) to achieve and maintain ketosis.
How it works
Calculate total calories from TDEE, then distribute: 70-75% from fat, 20-25% from protein, 5-10% from carbs.
Formula
Keto Macros: Fat 70-75%, Protein 20-25%, Carbs 5-10%. Net carbs = Total carbs - Fiber. Target <50g net carbs.
Tips for using this calculator
- Track net carbs (total minus fiber)
- Prioritize whole food fat sources
- Maintain adequate protein to preserve muscle
- Expect 1-2 week adaptation period ('keto flu')
- Electrolyte supplementation often needed
Frequently asked questions
Can I eat too much protein on keto?
Moderate protein (20-25%) is fine. Excessive protein can theoretically affect ketosis, but it's rarely an issue.
Why do I feel bad starting keto?
'Keto flu' from electrolyte shifts and adaptation. Supplement sodium, potassium, magnesium.