Keto

Keto (short for ketogenic diet) is an eating approach that restricts carbohydrates severely enough to shift the body's primary fuel source from glucose to fat, a metabolic state called ketosis. In ketosis, the liver converts fat into molecules called ketones, which the brain and body use for energy instead of the glucose that would normally come from dietary carbohydrates.

The diet requires tracking net carbs (total carbohydrates minus fiber) rather than total carbs, since fiber isn't digested and absorbed the way sugars and starches are. Tools like the Keto Calculator convert a calorie target into specific fat, protein, and carb gram targets based on the standard keto macro ratio.

Net Carbs = Total Carbohydrates − Fiber

Calories from Fat = Total Calories × Fat Percentage (typically 70–75%) Calories from Protein = Total Calories × Protein Percentage (typically 20–25%) Calories from Carbs = Total Calories × Carb Percentage (typically 5–10%)

For a 2,000-calorie daily target with a 70/25/5 macro split:

• Fat: 2,000 × 0.70 = 1,400 calories ÷ 9 cal/g = 156g fat
• Protein: 2,000 × 0.25 = 500 calories ÷ 4 cal/g = 125g protein
• Net Carbs: 2,000 × 0.05 = 100 calories ÷ 4 cal/g = 25g net carbs

• Net carbs, not total carbs, determine ketosis: a food high in total carbs but also high in fiber may have minimal impact on your daily net carb budget.
• Calorie targets still matter: pairing keto macros with a TDEE estimate keeps the diet aligned with your weight goal, not just your macro ratios.
• Recalculate as your weight changes: your calorie needs drop as you lose weight, so revisit your TDEE Calculator periodically.
• IIFYM offers more flexibility: the IIFYM Calculator sets macro targets using similar logic without forcing the strict keto fat percentage.