Enter your daily calorie target and macro percentages to see your carbs, protein, and fat in grams.
Estimates only.
The calculator takes your daily calorie target and splits it across protein, carbs and fat using the percentages you set. Carbohydrates and protein each provide 4 calories per gram; fat provides 9. Those three ratios are why a high-fat diet requires dramatically fewer grams to hit the same calorie count.
A standard ketogenic split is roughly 5% carbs, 25% protein, and 70% fat. At that ratio on a 2,000-calorie diet you get about 25 g of carbs, 125 g of protein, and 156 g of fat per day. Staying under 20-50 g of net carbs per day is what drives the metabolic shift into ketosis for most people.
This calculator provides general nutrition information only. It is not medical advice. If you have any health condition, speak with your doctor or a registered dietitian before starting a ketogenic diet.
Multiply your daily calorie target by each macro's percentage, then divide by its calorie density: 4 for carbs and protein, 9 for fat. For example, 10 percent of a 2,000-calorie plan is 200 calories, which is 50 grams of carbs (200 divided by 4). The calculator does all three at once.r gram, and fat grams by 9 calories per gram. For example, 2,000 calories at 5% carbs gives (2,000 x 0.05) / 4 = 25 g of carbs. A registered dietitian can help you set personalised targets.
The most common starting point is roughly 5 percent carbs, 25 percent protein and 70 percent fat. Some people adjust to a slightly higher protein ratio (30 percent) with correspondingly less fat. Either way, keeping net carbs under 20 to 50 grams per day is what actually drives ketosis, not the fat percentage itself.preserve muscle. The exact split that works best varies by individual. General nutrition guidance like this is not a substitute for personalised advice from a healthcare professional.
Most ketogenic guidelines suggest keeping net carbs (total carbs minus fibre) under 20 to 50 grams per day. At 5 percent of a 2,000-calorie diet that works out to 25 grams. Stricter protocols use 20 grams as the ceiling, particularly during the initial adaptation phase. carbs. Everyone's carb threshold for ketosis is slightly different, so these are general estimates only.
Yes. Too little protein risks muscle loss; too much can slow ketosis in some people because excess amino acids can be converted to glucose. A range of 20-30% of calories from protein is a reasonable general target. If you have kidney concerns or other conditions, consult your doctor before significantly changing protein intake.