Keto Calculator

6K Flares Twitter 92 Facebook 635 Google+ 27 Pin It Share 5.2K StumbleUpon 1 Reddit 0 Buffer 0 6K Flares ×

The Real Ketogenic Diet Calculator

You will see that a lot of websites pretending the be the masters of the Ketogenic Diet that are trying to tell you that there is an EXACT amount of fat, proteins and carbohydrates that you need to take or your off! This is simply not true, what really matters is the ratio of Ketogenic to Anti-Ketogenic food that you ingest. That is why we had an engineer working on this calculator to make it fully customizable !!


The Right Macros

I know the ketogenic diet can be quite complex to follow at first if you don't know anything about calories. I created this calculator to help you figure out how many grams of each macro-nutrient you need everyday.

The nutrient intake on a ketogenic diet typically works out to about 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrate on a daily basis.

How To Use This Calculator

1. First you'll need to know how many calories you need daily. To figure this out, just use our Daily Calorie Intake Calculator bellow and follow the instructions. It will give you the amount of calories needed to maintain your weight, to lose 1 or 2 pounds per week or to gain 1 or 2 pounds per week.

Daily Calorie Calculator - Metric Or US units

2. Find Your Macros :

Just enter the amount of calories that you previously calculated. Then you could just see your results right away.


I've set this calculator to use 5% Carbs, 22.5% proteins and 72.5% fat by default, which will give you a K /AK ration of 1.85. Feel free to change the numbers for your needs as this calculator is fully customizable. All you need to do is make sure that your K / AK (Ketogenic to Anti-Ketogenic) ratio *last line of the calculator* is over 1.5! 


Keep in mind that eating too much proteins, as I explain in details below the keto calculator, will produce glucose and will throw you out of Ketosis.

Since everybody is made different, you can keep track of your results and know if you're in ketosis using keto strips.

The theory used for this Keto Calculator

Some foods are ketogenic and some other food are anti-ketogenic.

Carbohydrates are 100% anti-ketogenic, meaning they completely turn into glucose once digested.

Fats are 90% Ketogenic, meaning 10% of the fat will turn into glucose in the bloodstream once digested.

Proteins are 46% Ketogenic and 58% anti-ketogenic, meaning that 58% of the proteins ingested will turn into glucose in the bloodstream.

Keep in mind that although the Ketogenic Diet ratio is absolutely required for the induction of the Ketogenic diet, but is not as important for the general dieting populatation.

The formula :

Ketogenic diet macronutrient ratio

Sources :

Withrow CD. The ketogenic diet: mechanism of anticonvulsant action. Adv Neurol
(1980) 7: 635-642.

"The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner" by Lyle McDonald.


How Do I Know I'm In Ketosis?

Ketogenic Diet Food ListThere is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. Yes, that means that you're peeing fat!


Now that you know what you precisely need to eat daily, you can follow my guide on how to count your calories daily :

Guide : How To Count Your Calories

Take a look at the Ketogenic Diet section of this website

You'll find :


Get Your 30-Day Bikini Shred Meal Plan

Get The BEST recipes for faster Fat Loss

The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.

The BEST meal plan for faster fat loss <-- Yummy recipes to melt bodyfat

Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

Share This Post On


  1. need to lose weight

    Post a Reply
    • I’ve been doing the ketogenic diet for almost 6 months. The last two months very strict. I’ve been monitoring my glucose in order to know that I’m in Keto and one time I made it into the 70’s but when I wake up it could be 107 to 124. During the day it can make it down to 97 and then sometime lower but it never seems to stay low. When you’re in ketosis does your glucose readings change that much. Also I can be in 80’s or 90’s and then if I check glucose after working out it is high again. Can anyone tell me if I’m doing this right and what do I need to change. Breakfast I’ll eat 1-2 eggs and vegetables grilled with butter or oil added on. We drink coffee with butter and coconut oil added to it. Most days I’m not hungry for lunch and if I am I’ll have a slice of cheese with butter. Dinner is usually either fish, meat or chicken no more than 4 oz cooked in coconut oil or grilled and either salad with oil and vinegar or steamed vegetables with either butter or oil added on.

      Post a Reply
      • Our livers release glucose when we sleep at night to avoid low blood sugar. But, if
        you’re waking up with BGL over 100 you may be diabetic.

        Post a Reply
      • Oh Yeah! I am T2diabetic and it can change by the hour. HOW is your sleep…at least 8 good hours? Working out can change it big time, sometimes, depending on how hard you work out.

        Post a Reply
  2. I am female, 73 years young, weigh 140 lbs and stand 57 ” tall. I have been trying to lose weight the Ketogenic way and am getting nowhere. I’m not ready to give up. It has been suggested I may be eating to much protein to fat & just can’t get the jist of it. I have difficulty determining portion size of protein to fat. can you help me?

    Post a Reply
    • Hi Julie,
      yes a part of proteins turn into glucose indeed. Let me Know your results for the A/K ratio and what is your goal on the diet. 🙂

      Post a Reply
  3. Hi Miriam,
    I am newly embarking on my Ketonic Journey and I have the same question as Julie regarding portions. My goal is to lose weight and based on the calculator (which is awesome by the way) I should be at 1200 calories a day, 68 grams of protein, 15 grams of carbs, and 97 grams of fat. I am looking to understand how this translates into amount of protein, carbs and fat daily i.e…….12 ounces of protein, x amount of calories in carbs and fat. Any insight is greatly appreciated.

    Post a Reply
    • My apologies for misspelling your name:-(

      Post a Reply
      • Yes this helps. Thank you!!!

        Post a Reply
      • Thank you for the post. great help. I think the math is wrong though. 1700 calorie intake with default settings instructs to eat 96g Protein, 137g Fat, and 21g Net Carb. Total g of all 3 is 254 g. That should be 22.5%/72.5%/5% respectively. Protein is roughly 37%, Fat is 54%, and Carb is 8%. Am I doing something wrong?

        Post a Reply
        • It is a caloric percentage and fat has 9 calories/gram as opposed to carbohydrates and protein which have 4 calories/gram.
          21 carb * 4 calories / carb = 84 calories. 84 calories / 1700 calories = 5%

          Post a Reply
          • Thank you for clearing that up.

  4. I am new to this diet and have been incorporating your recipes and tips although I have not been able to hit the 21g carb goal I have been in the 30’s for 3 days. I tested last night with no trace of Keytones and haven’t lost any weight yet. My calorie intake is very close to my daily goals. I read that the first few days several pounds will be lost. Any thoughts or suggestions?

    Post a Reply
  5. 117kg… what intake of calorie would I be on

    Post a Reply
    • Hey Jemma, did you fill in the calorie calculator? What did you get? You’d need to fill in your weight, height, age and sex and see your weekly goal to have an approximation to start with.

      Post a Reply
  6. Is this net calories or total calories regardless of exercise?

    Post a Reply
    • Hi Bird, the total amount of calories that you want to take in a day does depend on your activity level indeed. If you take a look at the calorie calculator section you can see that your activity level is asked after age and sex. Is that what you wanted to know?

      Post a Reply
      • I did see that, but does that account for the calories burnt during exercise or only for the metabolic increase of having a more active life? Or both? Thank you!

        Post a Reply
  7. Thank you so much. I have been doing Atkins but struggling because I was not losing any weight. I started researching the ketogenic diet and came across your web site. The percentages of proteins, fats and carbs was exactly what I needed. The information you have provided is very good. I will continue to explore your site.

    Post a Reply
  8. Is there anything else I can replace Bacon for as I don’t eat pork, something that is also high in fat?

    Post a Reply
    • You can find low carb high fat beef sausages. You could also use any meet and add olive or coconut oil.

      Post a Reply
    • Try Natures Way premium coconut oil. YOu can add it to you food and beverages.

      Post a Reply
  9. This is the best keto calculator I have found. I especially like the ability to change your daily calories and percentages to make sure that you are within K/AK radio. Do you have calculator in spreadsheet form incase someone doesn’t have internet access? If so I would love to get it from you.


    Post a Reply
    • Thank you… I would appreciate the calculator in spreadsheet form… I just entered my first day…yikes!! it’s a disaster… And, I didn’t enjoy the food// didn’t know what to eat….when I did the % of protein, carb and fat… the values were 56gm, 13gm, and 71gm … I don’t get how to put a simple day’s food on paper? I thought I had to put cream in my coffee to help the intake of fat… forgot that cheese and egg are protein as well… I love veggies but have t o restrict the intake… any suggestions would help… thanks Joanne

      Post a Reply
      • Which online calculator should I be using? Thanks Jon

        Post a Reply
  10. WOW!!! your calculator is awesome, this is exactly what I needed. I’ve been trying to go into keto for months w/o lucky. With the help of My Fitness App and your amazing calculator I was able to determine I was eating way too much carbs even thou I only eat veggies and not enough fats. I’m going to try this for the next couple weeks and see if my weight budges.

    Post a Reply
    • Hey thank you so much Dorreen! 🙂 I hope your keto journey gets better! Keep going!!! And know that your coun’t net carbs (g of carbs – grams of fiber). So when you have fruits and vegetables on your keto diet, try to pick the ones that really high in fibers such as green peppers, spinach and raspberries. I usually have eggs and low carb sausages in the morning and a spinach salad with chicken or pork, bacon, avocado (not too much) and a high fat / low carb dressing. For dinner I would eat stuffed peppers, frittata, omelet or some stir fry.

      Post a Reply
      • If I understand you correctly my net carbs for yesterday were 12g and Not 19g

        Calorie Carbs Fat Protein Sugar Fiber
        Totals 1,388 19 125 56 1 7

        Post a Reply
          • You go girl!!!

  11. It says 84 grams of protein per day. When I figure it in Oz, it comes out to 1 oz per meal. Am I mistaken? My goodness I will starve to death with only 1 ounce of protein per meal.

    Post a Reply
    • Hey Marchia,
      keep in mind that it is 84 grams of pure proteins. As an example, a 100g chicken breast contains 21g of pure protein as it also contains fat, a lot of water and other minerals and vitamins. Since each kind of meat contains a different amount of proteins and fat for the same weight I can’t just say “grams of meat” is the same as “grams of protein”.
      You can use a website like to figure out what is in your food or read my article to see how I do it with my phone 🙂
      I hope I answered your question!

      Post a Reply
    • Marchia, do you realize 75 percent of your calories will come from fat

      Post a Reply
  12. Hi, your formula of the Ketogenic Diet ratio seems weird for proteins: you wrote 46% Ketogenic and 58% Antiketogenic, that’s a total amount of 104% ?…

    Post a Reply
    • Hey Arnaud,
      it doesn’t really work that way. Proteins provide both a ketogenic (by raising glucagon) and anti-ketogenic effect (by raising insulin) at the same time.

      Post a Reply
      • Hi Myriam,
        I think Arnaud is correct.
        If you segregate any item by different component, the total of these component MUST be 100%.
        Is there a third component in your segregation?

        Post a Reply
          • I think a venn diagram might help the fellas so you can illustrate your information.

  13. Hey Myriam, i love your calculator! Been using it since about a year or two.
    I’m a very passionate about my bodybuilding, your keto-calculator has helped me reach my fat-shredding goals over and over again!

    Loving keto for fatloss, but i did some research and i’m planning to go on a keto-bulk after my keto-cut ^^.
    Scientifically it should be very possible to bulk up without nutritional carbs, i just function alot better on keto, feel happier, more energetic and i respect my food alot more (especially with IF).

    Going to give it a try, one of the few keto-bulks attempted, made possible by your calculator! Thank you very much!

    Have a pleasant day!

    Sydney (19)

    Post a Reply
    • Thank you so much for your comment 🙂 It makes me happy that my work helps people. Congratulations for your dedication!

      Post a Reply
  14. On the calculator when it talks of the number of grams carbs per day, does this refer to net carbs?

    Post a Reply
    • Yes Beth,
      you got it right! These refer to net carbs 🙂

      Post a Reply
  15. I am researching the Keto diet and your site contains the best information not to mention the calorie calculator. However I am skeptical starting the keto diet due to the fat intake ratio. The main reason being is that I may develop high cholesterol as there is a history of high cholesterol, diabetes, hypertension in my family. Please comment.

    Post a Reply
    • If this diet if followed properly, it should not raise your cholesterol level, it should even go down. Studies stating that it’s fat making your cholesterol go up are from the 70s. To stay on the safe side you should keep your cholesterol on check when you start this diet but my nutritionist told me that if the ketogenic diet if followed properly (meaning you are losing weight or at least maintaining), you are using all the extra fat for energy and therefore burning the cholesterol.

      Post a Reply
  16. hi was just wondering if you also subtract sugar alcohols along with fiber to get your net carbs? than
    k you

    Post a Reply
  17. I get for instance that I need to eat 1000 calories; 71gm of fat, 56gm of protein, and 13 gm carbs… Can someone help me translate that into grams/ounces of real food PLEASE…. I don’t get it …I just started today is day 1 and understand that there is an adjustment period… until ketosis? This is what I ate today…

    Breakfast: 1 tbsp of half coconut oil and half apple cider vinegar
    2 hardboiled large eggs & 1 slice of bacon
    2 coffee with cream 1/2&1/2
    Snack: 1/2 oz cheddar
    Lunch: 1/2 avocado & 1 hardboiled egg
    Snack: 1 once cheddar
    Supper: 4 oz baked turkey with skin, 2 cups of raw spinach cooked with butter

    Water: 4 litres so far… great thirst, bad headache and dizziness (can’t drive)!

    I need help in a hurry!!!

    Post a Reply
  18. OK so I started this a week ago. Was going great BUT now I find out the carbs it calculated is for NET CARBS and not actual carbs? Is this correct? Most every recipe I find and people who also eat keto are showing net carbs instead of actual. For the nutrition values! Which is this one giving? It doesn’t state net carbs anywhere on here, unless I’ve overlooked it numerous times. Which am I supposed to go by?? Help!

    Post a Reply
    • You should go by net carbs, which is the total amount of carbs – fibers. Fibers wont affect your insulin level and are not really digested, this is why they do not count.

      Thank you Paige!

      Post a Reply
  19. I am having a difficult time hitting my goal for fats. I only just started, but it looks like I’m going to have to eat a whole dang stick of butter to hit my goal. While I like butter, that is a bit much (even for me). I’m already close on my protein and carbs so what do I need to change? Thanks!!!

    Post a Reply
    • You can add bacon to your salads (you should eat a lot of greens) and low carbs saucages. This is usually my main source of fat.

      Post a Reply
  20. hi,
    I like your article but just wondering what sort of person this is targeted towards? I am a newbie wannabe competing female in low grade stage competitions, and am considering this way to lose body fat. If this scales for active people?
    Also, have you studied in this field yourself? (I noticed 1 reference at the bottom).
    And is it recommended to eat at regular intervals on this diet?

    Post a Reply
    • Hey B, I have a coach to compete as well and since we are all made differently, we all process carbs differently. I find it easier to eat often than just 3 meals, you really have to do whatever makes you feel more comfortable since it doesn’t seem to make that much of a difference to me on the scale in the end. I am now a little bit over the recommended carb of the keto diet but you really have to adjust. This keto calculator can help you count your macros for whatever your ratio is. You can start with 20% carbs for a week and note how you feel, how hungry you are and how your weight is reacting and adjust weekly. That is the best way to do it!
      I hope that helps!

      Post a Reply
  21. Hello there!
    Last fall, I did Keto (lost 20 lbs) but I gained it back (I didn’t watch my food at all, horrible eating habits.). I decided to do Keto again, but the scale isn’t budging 🙁 I’ve been on it for almost a month, lost 2 lbs, and 4 inches. Last time I did so well, I wonder what I’m doing wrong.
    I’m very petite. 4’11, 28 yrs old. I weighed 92 lbs, got up to 122 🙁 Did clean eating, & since starting Keto, I’ve stayed at 113. I’d like to get between 95-100 (Normal for my height ;-))
    I’m was eating 1200 calories per day (but dropped it to 1000 today, calculator said to lose 1lb a week I’d need less than 1044, 2lbs a week 544 calories, *not* doing that lol). Shouldn’t Keto melt weight off without drastically cutting my calories? Last time I’m fairly certain I didn’t drastically cut calories at all.
    My variety of food varies day to day, but as an example, yesterday it was 77% fat, 17% protein, 6% carbs. I’ve been in ketosis for almost 4 straight weeks. I currently use MyFitnesspal to monitor my macros and calories =/ I don’t exercise, no low fat, sugar free anything either. Am I doing something wrong? Thank you so much for your time!

    Post a Reply
    • You gotta try and see at how many calories you gain or lose. It’s better to increase your activity level and keep your calories higher. Keto mostly cuts my hunger on my side.

      Post a Reply
      • Thanks! I start pilates on Monday, hopefully that will help somewhat. After having kids, my main issue is just my stomach. If I lost the stomach, I wouldn’t be so focused on the number on the scale.
        Thanks again!

        Post a Reply
  22. Thanks for the post and the calculator! I found it because I’m searching for a keto alternative to myfitnesspal, which, imo, sucks for keto. I filled yours in expecting to get to the part where I enter my food, but alas, this one is like most others. We need an alternative to mfp that works for ketoburners. Do you know of any?

    Post a Reply
    • You can change the settings on myfitnesspal to show what you need for Ketosis. It really is a versatile site if you figure out how it works!

      Post a Reply
  23. just my 2 cents worth-and this applies to any diet that is based on the calorie in/calorie out thesis. I think either the calculation used for the bmr or the standard thinking that it takes a 3500 caloric deficit in order to lose a pound is flawed. I believe this because so many people cut calories, but do not see corresponding weight loss. my bmr at a sedentary rate is 1800 calories, theoretically, if I have a daily caloric deficit of 500 calories, I should then lose weight at the rate of 1Lb per week 500 X 7 days = 3500 caloric deficit…but it just does not happen….not for me or many other people-regardless of the weight loss plan they use.

    Post a Reply
  24. The keto calculator gives me 81 grams opf protein and the protein calculator gives me 109. Why the difference?

    Post a Reply
  25. I think this keto calculator is easier to use then the others i’ve used. What do you think about ketone supplements and would you recommend any?

    Post a Reply
  26. Hey Myriam I am a 21 year old male and I would love to give ketosis a shot, but I am what people would call “skinnyfat.” My first question is, should I loose my fat first and then gain muscle mass? Mind you, my muscle mass in my chest and abdomen is fairly low, but my shoulders and arms are larger; so I just don’t want to look skin and bones after ketosis is over. Now If I have to gain mass first, would ketosis weight gain differ from normal calories in/out? What I mean is, would I gain more muscle mass from a caloric surplus during ketosis, or an average “clean bulk” diet. My idea of ketosis is that it uses fat as a fuel source(fat loss), but I’m not sure if one could build muscle on ketosis. So any recommendations on my macro-nutrient percentages for bulking? I apologize beforehand for the barrage of questions, thank you!

    Post a Reply
  27. hey! this calculator has ben a huge help! I am slightly confused however with the calculator. Fiber I’ve heard doesn’t count towards Carbs, but when I subtract my fiber from my carbs and try to match my macros with my fatsecret app, but I can’t get the numbers to match up to figure out my ak/k ratio….any suggestions?

    Post a Reply
  28. I’ve been using your calculator page as my homepage since September 17, 2017. I’ve lost 30.4 pounds and have been keeping it off, thanks in large part to this wonderful tool you have shared. I’ve told others about it, too.

    But, the calculators have been missing since Tuesday morning 2-27. I really miss the keto calc especially, and hope you bring it back.

    I’m an older woman and don’t partake in social media, or I would have shared it through there as well.

    Thank you for the time I have been helped here. I sure hope you put the calc back.

    Post a Reply


  1. The Best Ketogenic Diet Recipes | My Dream Shape! - […] Keto Calculator […]
  2. LCHF and weight loss - Page 5 - […] which is good both for my bg and body fat burning. I found this interesting keto calculator: Keto…
  3. My Ketogenic Journey: Tools and Resources | vine365 - […] Keto Calculator: Another calculator. Designed by an engineer. You can use this one to double check numbers you get…
  4. Diagnosed pre-diabetic, taking it seriously - Page 4 - […] I check something? -- I tried a Keto Calculator here: Keto Calculator - My Dream Shape! (I figure they…

Submit a Comment

Your email address will not be published. Required fields are marked *

6K Flares Twitter 92 Facebook 635 Google+ 27 Pin It Share 5.2K StumbleUpon 1 Reddit 0 Buffer 0 6K Flares ×