Keto/Low-Carb Calculator

Keto/Low-Carb Calculator helps users determine daily intake of fats, proteins, and carbs based on weight, goals, and activity level for effective low-carb dieting.

Ultimate Keto/Low-Carb Calculator

The most accurate keto macro calculator online—personalized for your goals

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Your Personalized Keto Plan

Your Daily Macronutrients

Calories

0
per day

Protein

0g
0% of calories

Net Carbs

0g
0% of calories

Fat

0g
0% of calories

Your Metabolic Breakdown

BMR

0
Base Metabolic Rate

TDEE

0
Total Daily Energy Expenditure

Deficit/Surplus

0
For Weight Loss

Protein Intake

0g
Optimal for your goal

Your Custom Keto Meal Plan

Here's a full-day meal plan that fits your macros:

Breakfast (Approx. 500 kcal)

  • 3 eggs cooked in 1 tbsp butter
  • 1/2 avocado (50g)
  • 2 slices bacon
  • Handful of spinach (30g)
  • Black coffee or tea

Lunch (Approx. 600 kcal)

  • Grilled chicken breast (150g)
  • Mixed greens with olive oil dressing
  • 1/4 cup feta cheese (30g)
  • 10 cherry tomatoes
  • 1 tbsp pumpkin seeds

Dinner (Approx. 700 kcal)

  • Salmon fillet (200g) with lemon butter
  • Steamed broccoli (100g) with butter
  • Cauliflower rice (150g)
  • Side salad with olive oil

Snacks (Approx. 300 kcal)

  • Handful of almonds (30g)
  • Celery sticks with cream cheese
  • Hard-boiled egg
  • Keto fat bombs (optional)

Keto Food Recommendations

Best Foods for Ketosis

  • Avocados
  • Eggs
  • Fatty fish (salmon, mackerel)
  • Meat (beef, chicken, pork)
  • Leafy greens (spinach, kale)
  • Cheese (cheddar, mozzarella)
  • Nuts & seeds
  • Olive oil & coconut oil
  • Butter & ghee
  • Low-carb vegetables

Foods to Avoid

  • Sugar & sweets
  • Grains (wheat, rice, oats)
  • Starchy vegetables
  • Most fruits (except berries)
  • Processed foods
  • Low-fat products
  • Sugary drinks
  • Legumes (beans, lentils)
  • Alcohol (except dry wine/spirits)

Keto Success Tips

Prevent Keto Flu

  • Drink 3-4L of water daily
  • Get enough sodium (5g/day)
  • Supplement magnesium & potassium
  • Eat enough fat for energy
  • Rest during adaptation phase

Track Your Macros

  • Use a food scale for accuracy
  • Log meals in MyFitnessPal or Carb Manager
  • Prioritize protein at each meal
  • Limit carbs to stay in ketosis
  • Adjust fat for satiety