Keto Calculator

Net carbs are the total carbohydrates minus fiber and sugar alcohols. If fiber is listed as a sub-item under total carbs (common in US labels), it can be subtracted from total carbs to calculate net carbs. If fiber is listed as a separate entry (common in European labels), it has already been subtracted from the total carbs. They represent the carbs that actually affect your blood sugar. For keto, you want to stay under 20-50g net carbs per day.

Keto-friendly foods are typically low in net carbs (under 5g per 100g) and high in fat (about 70-80% of calories), with 10-20% of calories from protein and only 5-10% from carbohydrates.

The ketogenic diet is a very low-carbohydrate, high-fat diet that involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

Harvard T.H. Chan School of Public Health

By depriving the body of carbohydrates, its main source of energy, the diet forces the body to use fat as its primary fuel source. The liver breaks down fat into fatty acids and ketone bodies, which then supply energy to the brain and body.

StatPearls (National Library of Medicine)

Ketosis is a metabolic state where the body, lacking sufficient glucose for energy, burns fat and produces substances called ketones for fuel. This state is the primary goal of the ketogenic diet.

StatPearls (National Library of Medicine)

To start the keto diet, you must significantly reduce your carbohydrate consumption, typically to 20-50 grams per day, while increasing your intake of healthy fats and consuming a moderate amount of protein. Planning meals and understanding food labels is a crucial first step.

Macros are the three main nutrients that provide energy: carbohydrates, proteins, and fats. For a standard keto diet, the typical macro distribution is about 70-80% of calories from fat, 10-20% from protein, and only 5-10% from carbohydrates.

StatPearls (National Library of Medicine)

Achieving a state of ketosis typically takes between 2 to 4 days of consuming a very low-carbohydrate diet, generally under 50 grams per day. However, the exact timing can vary depending on an individual's metabolism, activity level, and exact macronutrient intake.

StatPearls (National Library of Medicine)

This calculator provides estimates based on standard calorie conversions (4 cal/g for carbs and protein, 9 cal/g for fat). Always check nutrition labels and consider individual variations. Consult a healthcare provider for personalized advice.

This calculator is designed for individual foods. For complete meals, calculate each ingredient separately or use the average values. Remember to consider portion sizes and your daily macro targets.