Keto Calculator

The ketogenic (keto) diet is a very low-carbohydrate, high-fat diet. By drastically reducing carbohydrate intake and replacing it with fat, your body enters a metabolic state called ketosis — where it becomes highly efficient at burning fat for energy instead of glucose. It also turns fat into ketones in the liver, which can supply energy for the brain.

Most people need to stay under 20–50g of net carbs per day to enter and maintain ketosis. Net carbs = total carbs minus fiber. Most people successfully enter ketosis below 25g of net carbs. Individual carb tolerance varies, so some people may need to stay even lower.

Keto-friendly foods include:

• Proteins: Meat, poultry, fish, seafood, eggs
• Dairy: Cheese, butter, heavy cream, Greek yogurt (in moderation)
• Fats: Avocado, olive oil, coconut oil, nuts and seeds
• Vegetables: Leafy greens, broccoli, cauliflower, zucchini, peppers

Avoid: bread, pasta, rice, sugar, most fruits, and starchy vegetables.