Keto Macro Calculator

Enter your details to get your personalized ketogenic breakdown. We keep the carbs low and the focus high.

Standard keto is 20g net carbs.
Bulking (-20%) 20% Deficit Cutting (40%)
Target Daily Calories
1,850
145g FAT
120g PROTEIN
20g CARBS

Protein is a Goal, Fat is a Lever

I genuinely believe that the biggest mistake on Keto is treating fat like a goal. If you are trying to lose weight, you don't *have* to hit your fat macro. Your body has plenty of stored fat to burn! You should hit your protein goal every day to save your muscle, keep your carbs under 20g to stay in ketosis, and only use fat to feel full.

Net Carbs vs Total Carbs: Fiber doesn't raise your blood sugar, so on Keto, we subtract it. Net Carbs = Total Carbs - Fiber. This is why you can eat a massive bowl of spinach (high fiber) but not a small slice of bread (low fiber, high starch).

Keto Success Tips:

  • Electrolytes: When you drop carbs, your body flushes water and salt. Drink more water and add salt, potassium, and magnesium to avoid the "Keto Flu."
  • Hidden Carbs: Watch out for sauces, dressings, and "sugar-free" snacks that use maltitol.
  • Patience: It takes about 2-4 days to enter ketosis, but 3-6 weeks to become "fat adapted" where your energy levels truly stabilize.