Keto Setup

Start with your daily burn. Cutting carbs does not change the calorie math, so this number still sets the target.

The Macro Calculator has no keto setting, so I take the calories and protein from it, hold carbs under about 50 g a day, the line the NIH StatPearls review of ketogenic diets uses, and let fat fill the rest.

Protein stays the same on keto as on any other plan. I set it from your weight first, so fat, not protein, is what fills the space carbs left.

Choose Keto in the diet setting. Very low carb eating tends to shed more sodium, and the tool raises the sodium target to match.

Dropping grains and most fruit drops most of the usual fiber with them. Low-carb vegetables, nuts and seeds are where I would look to make it back.

Keto and a set eating window often get paired, but neither needs the other. I would plan a window here only if a fixed schedule makes your days easier.