What are keto macros?
A ketogenic diet keeps carbohydrates so low, usually 20 to 50 g of net carbs a day, that your body switches to burning fat and producing ketones for fuel. Protein stays moderate to protect muscle, and fat makes up the rest of your calories. A typical split is about 5 to 10 percent carbs, 20 to 25 percent protein and 65 to 75 percent fat.
How the keto calculator works
- Calories: we estimate your maintenance calories with the Mifflin St Jeor equation and your activity level, then apply your goal. We never go below 1,200 kcal for women or 1,500 kcal for men.
- Carbs: set by your chosen daily net carb limit.
- Protein: about 1.4 g per kg of body weight, enough to preserve muscle without pushing you out of ketosis.
- Fat: whatever calories remain, divided by 9 calories per gram.
How to use the 7 day meal plan
The plan picks a breakfast, lunch, dinner and snack for each day from a library of simple keto meals, keeping each day within your net carb limit and avoiding repeats. Press shuffle for new ideas, and choose vegetarian or no pork if you need to. The carb counts are typical per serving estimates, so check labels and adjust portion sizes to land near your calorie target.
Keto safety
Many people feel tired, foggy or headachy in the first week as the body adapts, often called keto flu. Extra water, salt, magnesium and potassium usually help. Keto is not suitable for everyone. Anyone with type 1 diabetes, kidney or liver disease, a history of eating disorders, who is pregnant or breastfeeding, or who takes medication for diabetes or blood pressure should only try it with a doctor's supervision, because medication doses may need to change quickly.
Want a less restrictive approach? The calorie calculator gives a balanced macro split, and the weight loss calculator shows a realistic timeline for your goal.
Sources: Mifflin St Jeor equation (1990); ketogenic diet reviews in StatPearls, NCBI; Harvard T.H. Chan School of Public Health nutrition guidance.
