Keto calculatorHow much fat, protein and carbs do you need?
Know your numbers. Enter your age, height, weight, everyday activity and goal, and you'll see right away your calorie needs and your keto macros in grams per day.
- Instant result right below the calculator
- Fat, protein and carbs in grams, plus your calories
- Your goal is included: lose weight, maintain or build muscle
- Free and no sign-up
And then?In the Foodpunk app you get keto recipes calculated exactly to your numbers.
What 30 grams of carbs look like on your plate
Three recipes from the app, 1,607 calories and 30 grams of carbs in total. That's close to what the calculator shows for a 40-year-old woman, 170 cm, 70 kg, office job, goal "Lose weight": 1,570 kcal, 126 g fat, 79 g protein and 30 g carbs.
Oopsie rolls with cream cheese & smoked salmon (keto)
Stuffed zucchini with feta (keto)
Ginger roasted vegetables with Camembert crust (keto)
Nutrition per serving according to our recipe pages. Percent: share of the day's energy.
What to do with fat, protein and carbs
Fat
On keto, your main source of energy and therefore the biggest number in the result. Olive oil, butter, cheese, nuts, avocado and fatty fish get you there.
If the number seems high, think of all your meals: the oil in your salad and the butter in the pan count too.
Protein
Eggs, fish, meat, quark, cheese or tofu. Spread your protein over breakfast, lunch and dinner instead of eating most of it in the evening.
If you exercise, enter it in the calculator. Your value then goes up accordingly.
Carbs
On keto, the tight number. Zucchini, broccoli, spinach, mushrooms and berries fit in well. Bread, pasta, rice and potatoes fill the budget quickly.
Our recipes show net carbs, meaning the digestible carbohydrates without fiber.
More keto recipes from the Foodpunk kitchen
Your recipes, calculated exactly to your numbers
In the Foodpunk app you enter your details once. Then you get recipes every day with portions that match your numbers, plus the shopping list. Keto, low carb or more carbs: you decide, the app does the math.
Questions about the keto calculator
What do the values in the result mean?
The calories are your energy for one day. Fat, protein and carbs show how many grams of each suit you on keto. Spread them over your meals, as in the sample day above.
What is the ketogenic ratio?
The ratio of fat to protein and carbs combined, in grams. 1.2:1 means 1.2 grams of fat for every 1 gram of protein and carbs. The higher the first number, the stricter the ketogenic diet.
When should I choose the therapeutic ratio?
Only if a doctor or dietitian is supervising a strict ketogenic diet. Lifestyle keto is meant for everyday life.
How accurate is the result?
Every calculation is an estimate, and two people with the same details often burn different amounts in everyday life. Take the result as a starting value. If your weight develops differently than planned after two to three weeks, adjust the amount.
Do I need to enter my email address?
No. The result appears right on the page. We don't ask for your email.
Does the calculator replace medical advice?
No. It gives you a guide for everyday life. If you have a medical condition, are pregnant or breastfeeding, or take medication, talk to your doctor before starting a ketogenic diet.