Calculate your personalized keto macros for optimal ketosis. Get the right balance of fat, protein, and carbs for fat loss, maintenance, or muscle building on the ketogenic diet.
Helps calculate lean mass for more accurate protein recommendations
Optimal for fast ketosis entry
Now that you know your keto macros, hit your fat, protein, and carb goals daily with BiteKit. Just speak or type what you ate - AI handles the rest.
The ketogenic (keto) diet is a high-fat, moderate-protein, very low-carbohydrate eating plan. By drastically reducing carbohydrate intake (typically to 20-50g net carbs per day), your body shifts from burning glucose to burning fat for fuel - a metabolic state called ketosis.
In ketosis, your liver converts fat into molecules called ketones, which become your body's primary energy source. This metabolic switch offers several potential benefits:
Best for most people starting keto
For therapeutic ketosis or faster results
Understanding the difference between net carbs and total carbs is crucial for keto success:
Net Carbs = Total Carbs - Fiber - Sugar Alcohols
Why track net carbs?
Example: An avocado has 12g total carbs but 10g fiber, so only 2g net carbs count toward your daily limit.
How do you know when your body has entered ketosis? Look for these common signs:
Ketones are highly satiating
Stable energy without crashes
Improved focus and concentration
Fruity or metallic breath (temporary)
For precise measurement, blood ketone meters are most accurate. Nutritional ketosis is typically indicated by blood ketone levels of 0.5-3.0 mmol/L.
Fat is your fuel on keto. Many people try to go low-carb AND low-fat, leaving them hungry and low-energy. Embrace healthy fats like avocado, olive oil, and fatty fish.
Excess protein can convert to glucose through gluconeogenesis, potentially affecting ketosis. Stick to moderate protein (0.8-1.0g per lb lean mass).
Keto causes water and electrolyte loss. Supplement sodium, potassium, and magnesium to avoid "keto flu" symptoms like headaches and fatigue.
Carbs hide in sauces, dressings, and "low-carb" products. Always check nutrition labels and track everything, especially when starting out.
Here are some keto-friendly foods with their net carb content per serving:
| Food | Serving | Net Carbs |
|---|---|---|
| Avocado | 1 medium | 3g |
| Eggs | 1 large | 0.5g |
| Bacon | 2 strips | 0g |
| Cheddar Cheese | 1 oz (28g) | 0.5g |
| Almonds | 1 oz (23 nuts) | 2g |
| Spinach | 1 cup raw | 0.4g |
| Olive Oil | 1 tbsp | 0g |
| Salmon | 3 oz | 0g |
| Broccoli | 1 cup | 4g |
| Butter | 1 tbsp | 0g |
The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate diet. By reducing carbs to 20-50g per day, your body enters ketosis and burns fat for fuel instead of glucose, leading to weight loss and other health benefits.
Standard keto macros are 70-75% fat, 20-25% protein, and 5-10% carbs. For strict keto, aim for 75-80% fat, 15-20% protein, and 5% carbs. Our calculator personalizes these based on your goals and body composition.
Net carbs = Total carbs - Fiber - Sugar alcohols. On keto, track net carbs because fiber and most sugar alcohols don't affect blood sugar or ketosis. This allows you to eat more fibrous vegetables while staying in ketosis.
Most people stay in ketosis eating 20-50g net carbs daily. For reliable ketosis, especially when starting, keep net carbs under 20g. As you become fat-adapted, you may tolerate more carbs while maintaining ketosis.
Aim for 0.8-1.0g protein per pound of lean body mass. This preserves muscle while keeping protein moderate to avoid excess conversion to glucose. Our calculator factors in your body fat percentage for more accurate protein recommendations.
Common signs include reduced appetite, stable energy, mental clarity, and "keto breath." For accurate measurement, use blood ketone meters - nutritional ketosis is indicated by 0.5-3.0 mmol/L. Urine strips work but become less reliable as you adapt.
BiteKit makes keto tracking effortless. Log meals with your voice or text and see your fat, protein, and carbs instantly. Stay in ketosis with ease.
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