Comprehensive Calculator Guide
The keto calculator splits your daily calories the keto way: very few carbs, moderate protein for your weight, and fat for the rest. At 1,800 calories and 75 kg you need 25 g of net carbs, 113 g of protein and about 139 g of fat, so 69% of calories come from fat. It also flags better fat sources and who keto doesn’t suit.
How keto works and who should avoid it
Below about 50 g of carbs a day the liver turns fat into ketones for fuel — ketosis, usually reached in two to four days. The calculator fixes carbs and protein first, then fills the remaining calories with fat.
Keto isn’t suitable in pregnancy, breastfeeding, or kidney, liver or pancreatic disease. Anyone on diabetes or blood-pressure medicines needs their doctor first, as doses may need changing.
How to Use
- Enter your daily calorie target.
- Enter your weight, and adjust protein per kg and carbs if you like.
- Press “Calculate macros” to see grams of carbs, protein and fat and each one’s share.
Formula Used
Protein = weight × protein per kg | Fat = (calories − 4 × protein − 4 × carbs) ÷ 9
Practical Examples
- Example 1
- 1,800 kcal, 75 kg: protein 112.5 g, carbs 25 g, fat 138.9 g (69%).
- Example 2
- 2,200 kcal, 90 kg, 1.6 g/kg, 30 g carbs: protein 144 g, fat 167.1 g (68%).
Important Tips
- Get most fat from olive oil, avocado, nuts, eggs and fish.
Common Mistakes to Avoid
- Leaning on ghee, butter and processed meat, which can raise cholesterol.
Frequently Asked Questions
- How many carbs on keto?
- Usually 20–50 g net a day; many start at about 25 g.
- What share of calories is fat on keto?
- About 65–75%, with 20–25% protein and 5–10% carbs.
- Is keto healthy?
- It can help some people short-term but isn’t for everyone and needs medical oversight with chronic illness.