Keto macros
High fat, very low carb. Protein protects muscle.
Daily fat target
-
Enter calories, weight, and carb limit.
Protein
-
Net carbs
-
Formula: Protein = factor x kg. Fat (g) = (calories - protein x 4 - carbs x 4) / 9.
A ketogenic diet keeps carbs very low so the body burns fat for fuel. Set your calories and weight to get daily protein, net carb, and fat gram targets that keep you in ketosis.
High fat, very low carb. Protein protects muscle.
Enter calories, weight, and carb limit.
Protein is set from body weight, 1.6 to 2.2 g per kg, because it protects muscle during fat loss. Carbs stay at your chosen cap, usually 20 to 30 g. Fat simply fills the remaining calories, which is why it is a limit to stay under, not a goal to hit.
Net carbs means total carbs minus fiber, since fiber does not raise blood sugar much. Leafy greens, nuts, and avocados fit easily; one sugary drink can blow the whole day's budget.