Keto calculators
Every calculator shows its formula and assumptions. No sign-up needed.
Keto Macro Calculator
Free keto calculator for weight loss, maintenance or muscle gain. Get daily fat, protein and net carbs in grams, with the formula shown.
Net Carb Calculator
Calculate net carbs from any food label. Handles US vs UK/EU labels and counts each sugar alcohol correctly.
Glucose Ketone Index (GKI) Calculator
Calculate your glucose ketone index from a blood glucose and ketone reading, in mmol/L or mg/dL, with what each GKI range means.
Blood Glucose Converter: mg/dL ↔ mmol/L
Convert blood glucose between mg/dL and mmol/L instantly, with a reference table of common fasting and post-meal values.
Keto Protein Calculator
Work out a keto protein target from your weight and goal, with a per-meal split and food examples to reach it.
Cooking Fat Calculator: Fat on the Plate, Not in the Pan
Estimate how much cooking oil or butter ends up on your plate by cooking method, so fat and calories are counted realistically.
Keto Weight Loss Timeline Calculator
Estimate how long it may take to reach your goal weight on keto, separating early water loss from steady fat loss, with assumptions shown.
Is It Keto? Instant Food Checker
Type a food and get an instant keto verdict: net carbs per typical serving and how much of a 20 g keto day it uses, from USDA data.
Which calculator to use first
- Set your targets with the keto macro calculator. It gives calories, a net-carb ceiling, protein from body weight, and fat to fill the rest.
- Check protein with the protein calculator if you train, or if you have a lot of weight to lose and want to base it on goal weight.
- Read labels with the net carb calculator. Subtract fibre and the sugar alcohols that don't count.
- Count cooking fat realistically with the cooking fat calculator.
- Once you are testing, use the GKI calculator to combine glucose and ketone readings. Use the glucose converter if your meter reads mg/dL.
- Set expectations with the weight-loss timeline. It is an estimate, not a promise.
- Not sure about a food? Is it keto? gives the verdict and net carbs for a normal portion.
All of these run in your browser, and nothing you type is sent to us. The macro calculator remembers your last inputs on this device so the app can pre-fill them. To have targets, readings and meals tracked for you day to day, the Ketora app uses the same formulas.
Turn this into a plan you can follow
Ketora sets your macros, builds a weekly menu and shopping list from foods you choose, and tracks your ketones to confirm it works.
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