Free Ketogenic Diet Tool

Keto Macro Calculator

What is a keto macro calculator? A keto macro calculator determines your ideal daily intake of fat, protein, and carbohydrates to enter and sustain ketosis. It uses your BMR (Basal Metabolic Rate) and TDEE (Total Daily Energy Expenditure) to set a calorie target, then divides it into the classic ketogenic ratio — typically 70% fat, 25% protein, and just 5% carbs — so your body shifts from burning glucose to burning ketones for fuel.

Keto Macro Engine

What is Ketosis?

KThe Metabolic Switch

Ketosis is a natural metabolic state where your body, deprived of sufficient carbohydrates, turns to your liver to produce ketones from fat. These ketones become the primary fuel source for your brain and muscles, replacing glucose. This metabolic switch typically occurs when daily net carbs drop below 20–50 grams.

FFat as Primary Fuel

When in ketosis, your body becomes highly efficient at oxidising fat for energy. This includes both dietary fat from your meals and stored body fat, making the ketogenic diet particularly effective for fat loss. Many people also report improved mental clarity and sustained energy levels without blood sugar spikes.

How to Confirm Ketosis

Most people enter ketosis within 2–7 days of restricting carbs below 50g/day. You can confirm ketosis using urine test strips (ketostix), blood ketone meters (most accurate, target 0.5–3.0 mmol/L), or breath acetone analyzers.

Keto Macro Ratios Explained

Standard Ketogenic Diet (SKD)

Most Recommended

70% Fat / 25% Protein / 5% Carbs

The classic keto protocol and the most extensively researched. Ideal for beginners, weight loss, and metabolic health. The strict carb limit reliably induces and maintains ketosis for the vast majority of people.

Best for: Beginners, weight loss, metabolic health, epilepsy management.

Targeted Ketogenic Diet (TKD)

For Athletes

65% Fat / 30% Protein / 5% Carbs

A variant that allows extra carbohydrates around workout windows (typically 25–50g 30 minutes before exercise). The slightly lower fat and higher protein ratio supports active individuals who need quick glucose during intense training sessions.

Best for: Recreational athletes, strength training, HIIT.

High-Protein Ketogenic Diet

Muscle Preservation

60% Fat / 35% Protein / 5% Carbs

Similar to SKD but with more protein to support muscle building or preservation during a caloric deficit. The higher protein intake can occasionally reduce ketone levels due to gluconeogenesis, but many people maintain ketosis effectively.

Best for: Bodybuilders, those preserving muscle during fat loss, older adults.

Track Your Keto Macros On-the-Go

Knowing your targets is step one. The FitScanned app lets you scan any food with your camera to instantly see the macros and whether it fits your keto plan.

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