How many carbs can I eat on keto?

Standard keto limits net carbs to 20-25g per day to reliably enter ketosis. Modified keto allows 30-50g. Net carbs are total carbohydrates minus fibre. Most people enter ketosis within 2-4 days at 20g net carbs.

How much protein should I eat on keto?

Aim for 1.2-1.7g of protein per kg of body weight. Too little protein causes muscle loss, but protein does not "kick you out of ketosis" at normal intakes. Prioritise adequate protein and adjust fat intake to stay within your calorie target.

Is keto safe long-term?

Short-term keto (3-6 months) is generally safe for healthy adults and effective for weight loss. Long-term safety data is limited. Consult your doctor before starting keto if you have diabetes, kidney disease, or are taking medication. The CSIRO does not currently recommend keto as a long-term dietary pattern.

What is the difference between total and net carbs?

Net carbs = total carbohydrates minus dietary fibre. In Australia, food labels list total carbohydrates which includes sugars but typically excludes fibre (listed separately). For keto, count net carbs to determine your daily limit.

Keto Macro Calculator

This Keto Macro Calculator helps you work out the right balance of fat, protein, and carbohydrates for a ketogenic diet. Choose between standard keto (70/25/5), modified keto, or a custom carb limit, and get personalised daily targets in grams and kilojoules based on your body stats and activity level.

Enter Your Details

Gender

Age

years

Weight

Height

Activity Level

Keto Plan

Goal

How It Works

The calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation and your activity level. On a standard ketogenic diet, macros are split approximately 70% fat, 25% protein, and 5% carbs. Net carbs are typically limited to 20-50g per day to maintain ketosis. Protein is set at 1.2-1.7 g/kg to preserve muscle, and fat fills the remaining calories.

Quick Reference

Keto Approach	Fat %	Protein %	Carbs %	Net Carbs	Best For
Standard Keto (SKD)	70-75%	20-25%	5%	20g	Weight loss, beginners
Modified Keto	65-70%	20-25%	10%	30-50g	Active individuals
High-Protein Keto	60-65%	30%	5-10%	20-30g	Muscle preservation
Targeted Keto (TKD)	65-70%	20-25%	10-15%	20-50g (around workouts)	Athletes, intense training
Cyclical Keto (CKD)	70-75%	20-25%	5%	20g (5 days), high (2 days)	Bodybuilders, endurance
Carnivore Keto	70-80%	20-30%	~0%	<5g	Elimination diet approach
Mediterranean Keto	65-70%	20-25%	10%	30-50g	Heart health focus
Dirty Keto	70-75%	20-25%	5%	20g	Convenience (not recommended)

Standard Keto is recommended for most people starting a ketogenic diet. Consult a dietitian before starting any restrictive dietary pattern.

Frequently Asked Questions

How many carbs can I eat on keto?: Standard keto limits net carbs to 20-25g per day to reliably enter ketosis. Modified keto allows 30-50g. Net carbs are total carbohydrates minus fibre. Most people enter ketosis within 2-4 days at 20g net carbs.
How much protein should I eat on keto?: Aim for 1.2-1.7g of protein per kg of body weight. Too little protein causes muscle loss, but protein does not "kick you out of ketosis" at normal intakes. Prioritise adequate protein and adjust fat intake to stay within your calorie target.
Is keto safe long-term?: Short-term keto (3-6 months) is generally safe for healthy adults and effective for weight loss. Long-term safety data is limited. Consult your doctor before starting keto if you have diabetes, kidney disease, or are taking medication. The CSIRO does not currently recommend keto as a long-term dietary pattern.
What is the difference between total and net carbs?: Net carbs = total carbohydrates minus dietary fibre. In Australia, food labels list total carbohydrates which includes sugars but typically excludes fibre (listed separately). For keto, count net carbs to determine your daily limit.

How This Is Calculated

BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) +/- gender offset TDEE = BMR x activity multiplier Target Calories = TDEE x goal adjustment Net Carbs = fixed limit (20-50g) Protein (g) = body weight (kg) x protein factor (1.2-1.7 g/kg) Fat (g) = (Target Calories - Protein kcal - Carb kcal) / 9

Net Carbs: = 20g (standard), 40g (modified), or custom limit
1.2-1.7 g/kg: = Protein factor based on goal (higher during fat loss)
9 kcal/g: = Energy density of fat
4 kcal/g: = Energy density of protein and carbohydrates

Uses the Mifflin-St Jeor equation for BMR. Fat fills the remaining calories after protein and carbs are set. Maintaining net carbs below 20-50g per day is necessary to stay in nutritional ketosis.

Related Tools

Macro Calculator

Calculate your ideal daily macros (protein, carbs, fat) based on your body stats, activity level, and goal - weight loss, maintenance, or muscle gain.

TDEE Calculator

Calculate your Total Daily Energy Expenditure using the Mifflin-St Jeor equation. See how many calories and kilojoules you burn per day.

Protein Intake Calculator

Calculate your daily protein needs based on body weight, activity level, and fitness goal. Includes Australian dietary guidelines.

Disclaimer

This calculator provides estimates for informational purposes only and should not be considered medical advice. Individual results may vary based on factors not captured by these formulas. Consult a healthcare professional before making changes to your diet or exercise routine, especially if you have any existing health conditions.