Keto Macro Calculator for Beginners

Starting keto is simpler than it looks once you understand the three numbers that matter: net carbs, protein, and fat. Net carbs are total carbohydrates minus fibre — you target a daily gram limit (20 g for strict keto, 30–50 g for a more flexible approach). Protein is set at around 1.6 g per kg of body weight to preserve muscle without raising blood sugar. Fat fills the rest of your calories and keeps you satiated. The "keto flu" — fatigue, brain fog, and headaches — in the first week is caused by electrolyte loss as glycogen depletes; drinking salted broth and supplementing sodium, potassium, and magnesium typically resolves it within 48–72 hours. Use this calculator to set your starting targets, then adjust after two weeks based on how you feel and whether the scale is moving in the right direction. The per-meal view makes it easy to pre-plan breakfast, lunch, and dinner without adding up numbers manually.