Keto Calculator
Calculate your personalized ketogenic diet macros including fat, protein, and carb targets for optimal ketosis.
Your Details
kg
cm
years
%
Estimate if unsure (men: 15-25%, women: 20-30%)
Daily Calories
2006
20% deficit
Net Carbs
20g
5%
Protein
100g
20%
Fat
167g
75%
🔥TDEE
2507 kcal
⚖️Keto Ratio
1.3:1
💪Lean Mass
52.5 kg
❤️BMR
1618 kcal
Keto Tips
- • Stay under 20g net carbs to maintain ketosis
- • Fat is a lever - eat less if not hungry
- • Hit your protein goal to preserve muscle
- • Supplement electrolytes (sodium, potassium, magnesium)
Keto-Friendly Foods
Fats & Oils
- • Avocado & avocado oil
- • Olive oil & coconut oil
- • Butter & ghee
- • MCT oil
Proteins
- • Fatty fish (salmon, sardines)
- • Beef, pork, lamb
- • Eggs
- • Chicken thighs
Low-Carb Veggies
- • Leafy greens
- • Broccoli & cauliflower
- • Zucchini & asparagus
- • Bell peppers