Yes, but it requires more planning. Vegetarian keto is easier—you can rely on eggs, cheese, Greek yogurt, nuts, seeds, avocado, and low-carb vegetables. Vegan keto is more challenging since many plant proteins (beans, lentils) are high in carbs. Focus on tofu, tempeh, nuts, seeds, coconut, and leafy greens. Consider supplementing B12, iron, and omega-3s.
Keto Macro Calculator – Calculate Your Ketogenic Diet Macros
Free keto macro calculator to find your ideal fat, protein, and carb intake for ketosis. Get personalized keto macros based on your goals, activity level, and body stats.
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What is the Keto Diet?
The keto diet is a low-carb, high-fat eating plan. You eat very few carbs (under 20-50g per day), moderate protein, and lots of healthy fats. This makes your body burn fat for energy instead of carbs—a state called ketosis. People use keto for weight loss, more energy, and better focus.
Standard Keto Macro Ratios
The ketogenic diet follows a specific macronutrient distribution that differs significantly from typical dietary guidelines. Understanding these ratios is crucial for achieving and maintaining ketosis:
70-75% Fat
Fat becomes your primary energy source on keto. This isn't about eating unhealthy fats—focus on high-quality sources like avocados, olive oil, coconut oil, nuts, seeds, and fatty fish (salmon, mackerel, sardines). Saturated fats from grass-fed butter, ghee, and animal sources are also acceptable. The key is to avoid trans fats and highly processed vegetable oils.
20-25% Protein
Protein is essential for maintaining muscle mass, supporting immune function, and keeping you satiated. On keto, aim for 0.6-1.0 grams per pound of lean body mass. Too little protein leads to muscle loss; too much can potentially convert to glucose through gluconeogenesis, though this is less of a concern than once believed. Good sources include eggs, fish, poultry, beef, pork, and Greek yogurt.
5-10% Carbohydrates
Keeping net carbs (total carbs minus fiber) under 20-50 grams daily is the key to entering and staying in ketosis. Most of your carbs should come from non-starchy vegetables like leafy greens, broccoli, cauliflower, and zucchini. Some berries in moderation are acceptable. Strict keto (under 20g) works fastest, while 30-50g allows more flexibility but may slow ketosis.
How to Calculate Your Keto Macros?
Unlike one-size-fits-all diets, keto macros should be personalized based on your body composition, activity level, and goals. Our calculator uses a science-based approach:
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1
Calculate Your BMR (Basal Metabolic Rate)
Using the Mifflin-St Jeor equation, we determine how many calories your body burns at complete rest. This accounts for your age, gender, height, and weight.
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2
Determine Your TDEE (Total Daily Energy Expenditure)
We multiply your BMR by an activity factor to estimate total daily calorie needs. This includes all movement from sedentary desk work to intense athletic training.
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3
Set Your Carbohydrate Limit
Choose 20g for strict keto and fastest results, 25-30g for standard keto, or up to 50g for low-carb flexibility. Carb calories are calculated first.
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4
Calculate Protein Based on Lean Mass
Using your body fat percentage (estimated or measured), we determine lean body mass and calculate optimal protein intake to preserve muscle while losing fat.
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5
Fill Remaining Calories with Fat
After setting carbs and protein, the remaining calories come from fat. This ensures you reach your calorie goal while maintaining proper keto ratios.
Best Foods for Keto
Success on keto depends on choosing the right foods. Here's a comprehensive guide to what to eat and what to avoid:
✅ Keto-Friendly Foods
Proteins:
Fatty fish (salmon, mackerel, sardines), eggs, beef, pork, chicken thighs, bacon, organ meats
Healthy Fats:
Avocado, olive oil, coconut oil, MCT oil, butter, ghee, lard, tallow
Dairy:
Hard cheeses, cream cheese, heavy cream, sour cream, full-fat Greek yogurt
Vegetables:
Leafy greens, broccoli, cauliflower, zucchini, asparagus, cucumber, celery
Nuts & Seeds:
Macadamia, pecans, walnuts, almonds, chia seeds, flaxseeds
❌ Foods to Avoid
Grains:
Bread, pasta, rice, oats, cereal, corn, wheat flour, crackers
Sugars:
Table sugar, honey, maple syrup, agave, candy, chocolate bars, ice cream
Starchy Vegetables:
Potatoes, sweet potatoes, carrots, peas, corn, beans, lentils
Most Fruits:
Bananas, apples, oranges, grapes, mangoes (berries in moderation OK)
Beverages:
Soda, fruit juice, beer, sweet cocktails, sweetened coffee drinks
Tips for Keto Success
💧 Stay Hydrated & Replenish Electrolytes
Keto has a diuretic effect—you'll lose water and electrolytes quickly. Drink plenty of water and supplement with sodium, potassium, and magnesium to avoid "keto flu" symptoms like headaches, fatigue, and muscle cramps.
📱 Track Your Macros (Especially at First)
For the first 2-4 weeks, track everything you eat using an app. Many people underestimate carbs in sauces, dressings, and processed foods. Hidden carbs can kick you out of ketosis without you realizing it.
🥑 Don't Fear Fat
Many keto beginners don't eat enough fat. Remember, fat is your fuel source now. If you're hungry or low on energy, add more healthy fats to your meals—avocado, olive oil drizzle, or a fat bomb snack.
⏰ Be Patient Through Adaptation
It takes 2-4 weeks for your body to fully adapt to burning fat for fuel. You may feel tired or foggy at first, but this passes. Many people report significantly better energy and mental clarity once fat-adapted.
Frequently Asked Questions
Keto can be beneficial for type 2 diabetics as it significantly reduces blood sugar spikes and may improve insulin sensitivity. However, if you take insulin or blood sugar medications, you must work with your doctor—dosages often need adjustment to prevent hypoglycemia. Type 1 diabetics should be especially cautious due to ketoacidosis risk.
Common signs include reduced hunger, increased energy, fruity or metallic breath, and more frequent urination. For confirmation, you can use urine strips (cheap but less accurate), blood ketone meters (most accurate, measures BHB), or breath analyzers. Blood ketone levels of 0.5-3.0 mmol/L indicate nutritional ketosis.
Yes, you can build muscle on keto, though it may be slightly slower than with carbs. The keys are: adequate protein (0.8-1.0g per pound of lean mass), caloric surplus for bulking, and progressive resistance training. Some athletes use targeted keto (carbs around workouts) or cyclical keto (carb refeeds) for better performance.
Clean keto focuses on whole, nutrient-dense foods—grass-fed meats, wild fish, organic vegetables, and quality fats. Dirty keto only tracks macros and allows processed foods like bacon, cheese slices, and low-carb fast food. Both can achieve ketosis, but clean keto provides more vitamins, minerals, and fiber for long-term health.
Get Your Personalized Keto Meal Plan
Ready to start keto? Get a complete meal plan with recipes that hit your exact macros.