How many carbs can I have on Keto?

Most people stay in ketosis by consuming 20-50 grams of net carbs per day. However, this varies based on activity level and individual metabolic flexibility.

What is the difference between Net Carbs and Total Carbs?

Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrate count. Fiber doesn't significantly impact blood sugar, so it is excluded in the Keto methodology.

Should I hit my fat macro every day?

No. Fat is a 'lever' for satiety. You should hit your protein goal and stay under your carb limit, but only eat as much fat as you need to feel full.

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Keto Macro Calculator

Keto Macro Calculator

High Fat, Moderate Protein, Low Carb. Find your perfect "Goldilocks" zone for Ketosis.

Gender

Age

Weight (lbs)

Height (inches)

Activity Level

Goal

Your Daily Keto Targets

Daily Calories

FAT

70%

PROTEIN

25%

CARBS

25g

Instructions: Prioritize hitting your Protein goal. keep Carbs as a hard limit, and eat Fat only until you are full (it's a lever, not a target).

How This Macro Estimator Works

The Keto Macro Calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) and then applies a ketogenic multiplier. Unlike standard diet calculators, this tool prioritizes fat-adaptation by keeping glycogen levels low enough to trigger the production of ketones.

How to Use the Calculator

Protein: Set based on your lean body mass to prevent muscle wastage (0.6g to 1.0g per lb).
Carbohydrates: Usually kept at a hard limit of 20g to 30g for beginners.
Fat: The remaining calories come from fat to provide energy and hormonal support.

Example: Busy Professional (Sedentary)

If you weigh 180 lbs and have a desk job:

- Goal: Weight Loss
- Calculated Macros: 1,650 kcal
- Split: 128g Fat / 103g Protein / 20g Net Carbs

In this scenario, hitting the protein goal ensures you lose fat, not muscle, while the fat keeps your hunger hormones (ghrelin) suppressed throughout the workday.

Health Tip: If you feel "brain fog" in the first week, you likely need electrolytes (Sodium, Potassium, Magnesium). Ketosis causes the kidneys to flush water and salt rapidly.

Keto Macro Strategy FAQ

Can I eat too much protein?

While a process called gluconeogenesis can convert protein to glucose, you would have to eat massive amounts of lean meat for this to kick you out of ketosis. For most people, high protein is safe and beneficial.

What are 'Net' Carbs?

Net carbs = Total Carbs - (Fiber + Sugar Alcohols). On Keto, we only count carbs that impact blood glucose. Fiber passes through the body undigested.

Is Keto safe long-term?

Many people use Keto for years for metabolic health. However, focus on 'Clean Keto' (whole foods) rather than 'Dirty Keto' (processed meats and snacks) for the best long-term results.