Keto Macro Calculator

Keto flips the standard diet: ~70% of calories from fat, 25% protein, and carbs capped near 5% — usually 20–30 g net carbs (total minus fiber). Below that threshold the liver shifts to producing ketones, the state the diet is named for.

The first week commonly brings 'keto flu' from sodium and water loss — electrolytes fix most of it. Protein stays moderate because excess converts to glucose. Long-term, food quality still matters: avocado-and-fish keto and bacon-only keto are different diets.