Calorie Calculator for Keto Diet

Calculate your keto calories and macros. Get personalized targets for nutritional ketosis with the right balance of fat, protein, and carbs.

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Complete Guide: Calorie Calculator for Keto Diet

Calculate your keto calories and macros. Get personalized targets for nutritional ketosis with the right balance of fat, protein, and carbs.

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Calories Still Matter on Keto

While ketosis changes how your body fuels itself, calories still determine whether you lose, gain, or maintain weight. The keto diet can reduce hunger and make eating less easier, but you still need appropriate calorie targets.

  • 1Ketosis doesn't suspend the laws of thermodynamics - calories matter
  • 2Keto often naturally reduces appetite, making deficits easier
  • 3Fat is calorie-dense - it's easy to overeat even without carbs
  • 4Protein must be adequate to prevent muscle loss
  • 5Net carbs should stay under 20-50g to maintain ketosis

Keto Calorie and Macro Breakdown

Your keto macros should follow these general guidelines:

Fat70-75% of calories

Primary fuel source on keto. Provides satiety and supports hormone production.

Protein20-25% of calories

Essential for muscle. Aim for 0.8-1g per pound of lean mass. Don't fear protein.

Net Carbs5-10% of calories

Keep under 20-50g daily. Focus on vegetables and avoid hidden carbs.

Calorie TargetTDEE minus deficit

Same rules apply - create appropriate deficit or surplus for your goal.

Expert Tips for Keto Diet

  • ✓Track net carbs (total carbs minus fiber) to stay in ketosis
  • ✓Don't fear protein - it won't kick you out of ketosis unless massively overeaten
  • ✓Fat is a lever - eat enough for satiety but not unlimited
  • ✓Electrolytes (sodium, potassium, magnesium) are crucial on keto
  • ✓Give your body 2-4 weeks to adapt before judging the diet
  • ✓Hidden carbs in sauces, seasonings, and medications can add up

Calorie Calculator for Different Goals

for Weight Loss

Calculate deficit for fat loss

for Muscle Gain

Calculate surplus for building muscle

for Cutting

Preserve muscle while losing fat

for Bulking

Clean bulk calorie targets

for Maintenance

Maintain current weight

for Athletes

Performance nutrition

Frequently Asked Questions

Do I need to count calories on keto?

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For weight loss, yes - calories still matter. Keto naturally reduces appetite for many, making it easier to eat less. But unlimited fat and calories can stall or prevent weight loss.

How many carbs can I eat and stay in ketosis?

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Most people stay in ketosis under 50g net carbs, with 20g being more reliable. Individual tolerance varies - some can handle 100g while very active, others need under 20g.

Will too much protein kick me out of ketosis?

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This is largely a myth. Protein only converts to glucose when needed. You'd need to eat excessive amounts (200g+) for this to be an issue. Prioritize adequate protein for muscle.

Why am I not losing weight on keto?

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Common reasons: eating too many calories (fat is dense), hidden carbs knocking you out of ketosis, not being in ketosis (use ketone strips), or metabolic adaptation. Try tracking more carefully.

How do I calculate net carbs?

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Net carbs = Total carbs - Fiber - Sugar alcohols (partially). For example, 15g total carbs - 8g fiber = 7g net carbs. Focus on net carbs for keto purposes.

Can I build muscle on keto?

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Yes, but it may be slightly harder. Ensure adequate protein (1g/lb lean mass), eat a surplus, and train hard. Some people do targeted keto with carbs around workouts for performance.

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