Keto Kalkulator
Calculate your ideal keto macros. Enter your daily calories to get fat, protein, and carb targets for the ketogenic diet.
Cara menggunakan kalkulator ini
- Masukkan Daily Calories
- Masukkan Carb % (default 5)
- Masukkan Protein % (default 25)
- Klik tombol Hitung
- Baca hasil yang ditampilkan di bawah kalkulator
How the Keto Calculator Works
This keto calculator divides your daily calorie intake into the macronutrient ratios recommended for a ketogenic diet: typically 70% fat, 25% protein, and 5% carbs.
The calculator converts these percentages into grams: fat has 9 calories per gram, while protein and carbs each have 4 calories per gram.
For example, on a 2,000-calorie keto diet: 156g fat, 125g protein, and 25g net carbs.
Standard Keto Macro Ratios
- Standard Keto: 70% fat, 25% protein, 5% carbs
- High-Protein Keto: 60% fat, 35% protein, 5% carbs
- Targeted Keto: Similar ratios but with carbs around workouts
The key to ketosis is keeping carbs very low (typically under 20-50g per day) so your body burns fat for fuel instead of glucose.
Tips for Starting Keto
Start by tracking your macros carefully. Focus on healthy fats (avocado, olive oil, nuts), quality protein (meat, fish, eggs), and low-carb vegetables.
Stay hydrated, supplement electrolytes (sodium, potassium, magnesium), and be patient — it takes 2-7 days to enter ketosis.
Terakhir diperbarui: March 2026
Frequently Asked Questions
How many carbs should I eat on keto?
Most people stay in ketosis with 20-50g of net carbs per day. Standard keto allocates 5% of calories to carbs.
How much fat should I eat on keto?
On standard keto, about 70% of your calories come from fat. On a 2,000-calorie diet, that's about 156g of fat per day.
Do I need to count calories on keto?
While keto naturally suppresses appetite, tracking calories is still helpful for weight loss goals. Use this calculator to set your daily targets.