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Keto Calculator
Calculate ketogenic diet macros for optimal ketosis.
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Keto is Simple, But Not Easy
The math is easy: Eat fat, moderate protein, almost zero carbs. Your body runs out of sugar and starts burning fat for fuel (ketosis). Simple.
The hard part? Saying no to pizza, beer, and bread. Forever. (Or at least for a while.)
💡 Expert Tip from Sarah Jenkins, RD
Watch out for the "Keto Flu" in week 1. You'll feel tired, foggy, and maybe get a headache. It's not because you need carbs; it's because you need ELECTROLYTES. Drink salty broth, eat pickles, or take magnesium. It passes in 3-4 days.
What Can You Actually Eat?
Yes (Go crazy):
- Meats (Steak, chicken thighs, bacon)
- Fatty fish (Salmon, tuna)
- Eggs (Eat the yolk!)
- Above-ground veggies (Spinach, broccoli, cauliflower)
- Fats (Butter, olive oil, avocado, cheese)
No (Hard pass):
- Grains (Bread, pasta, rice, oatmeal)
- Sugar (Soda, candy, juice, "healthy" agave)
- Fruit (Berries are okay in moderation, but no bananas/apples)
- Tubers (Potatoes, yams)
⚠️ Common Mistake: "Dirty Keto"
Technically, you can hit your macros eating only fast food burgers (no bun) and diet soda. That's "Dirty Keto." You'll lose weight, but you'll feel terrible and your skin will look awful. Eat a vegetable, please.
Too Much Protein?
Yes, it's a thing. If you eat massive amounts of steak but not enough fat, your body can turn that excess protein into glucose (gluconeogenesis), which kicks you out of ketosis. Keep protein moderate, fat high.
Net Carbs vs Total Carbs
Total Carbs - Fiber = Net Carbs
Fiber doesn't spike your blood sugar, so it doesn't count. Avocado has 12g carbs but 10g fiber. Net carbs = 2g. Safe.
Reviewed by Sarah Jenkins, RD
Registered Dietitian
Sarah helps clients do Keto the healthy way, not the "bacon for every meal" way.
Frequently Asked Questions
How long does it take to enter ketosis?
Usually 2-7 days if you stay under 20-30g carbs per day. Some people get there faster by exercising or fasting. You'll know you're in ketosis when your breath smells fruity (acetone) and you have tons of energy after the 'Keto Flu' passes.
Can I have alcohol on keto?
Technically yes, but be smart. Hard liquor (vodka, whiskey) has zero carbs but will slow fat burning. Beer and sweet wine are carb bombs. If you drink, stick to dry wine or spirits with zero-carb mixers. And you'll get drunk faster on keto, FYI.
What's the difference between keto and Atkins?
Atkins has phases where you gradually add carbs back. Keto is strict low-carb forever (or as long as you're doing keto). Both work by forcing your body into ketosis, but keto keeps you there permanently.