Free Keto Calculators & Tools
Your keto, calculated.
Personalized keto macro calculators, food tools, and a 268-food keto database with instant verdicts and swaps. All free, no signup required.
Everything you need for keto success
All 23 free calculators, grouped by what you are working on.
Core Calculators
Keto Macro Calculator
Personalized daily fat, protein, and net carb targets for your keto variant and goal.
Keto Calorie Calculator
Your daily calorie target for keto: TDEE plus a deficit or surplus for your goal.
Keto TDEE Calculator
Your total daily energy expenditure and BMR across all five activity levels.
Net Carb Calculator
Calculate net carbs from any nutrition label with full sugar alcohol support.
Keto Weight Loss Calculator
A week-by-week weight loss timeline with milestone chart and plateau prediction.
Tools & Estimators
Ketosis Estimator
A personalized timeline for how many days until you reach nutritional ketosis.
Electrolyte Calculator
Daily sodium, potassium, and magnesium targets to prevent keto flu symptoms.
IF + Keto Calculator
Eating-window visualization with per-meal macro breakdown for 6 IF protocols.
Fat Fast Calculator
Break a keto weight loss stall with a calculated 2 to 4 day fat fast protocol.
Protein-to-Fat Ratio Calculator
Anchor protein to lean mass and let fat fill the rest of your calories.
Health & Kitchen
Metabolic Health Calculator
TG/HDL ratio, TyG index, HOMA-IR, and a metabolic syndrome check from your labs.
GKI Calculator
Glucose ketone index and glucose-to-ketone ratio from your blood glucose and ketone readings.
Carb Tolerance Planner
A printable step-up plan to find how many carbs you can eat and stay in ketosis.
Hidden Carb Checker
Paste a label ingredient list to flag maltodextrin, starches, and sugar alcohols.
Keto Baking Converter
Sourced sugar-to-sweetener and almond-to-coconut flour swaps, with net carbs and baking notes.
Diet Variants
Cyclical Keto Calculator
Keto-day and carb-day macro targets for the CKD protocol.
Targeted Keto Calculator
A pre-workout carb dose for the TKD protocol, on top of your standard keto base.
Carnivore Diet Calculator
Zero-carb macro targets optimized for the carnivore diet.
Dirty Keto Calculator
Flexible keto macro targets for a food-agnostic dirty keto approach.
Lazy Keto Calculator
Net carb-only tracking for lazy keto, with no fat or protein counting.
For Women
Women's Keto Calculator
Keto macros with notes for menstrual cycle phase and menopause status.
Keto for Women Over 40
Keto targets with guidance for perimenopause, menopause, and protecting muscle.
Keto + PCOS Calculator
Keto targets for PCOS, with a 20 g net carb option for insulin resistance.
Guides and eating-out help
Learn the fundamentals, then find keto-friendly picks at the restaurants you already visit.
Keto Learn hub
Plain-English guides on starting keto, electrolytes, testing for ketosis, breaking a stall, and low-carb eating for chronic disease.
- Keto for Beginners: How to Start
- Electrolytes and Keto Flu 101
- How to Test for Ketosis
- How to Break a Keto Stall
- Low-Carb and Carnivore Diets for Chronic Disease
Keto at restaurants
What to order, what to skip, and the best low-carb swaps, with net carbs from each chain's own nutrition data.
Ordering a drink? Check net carbs in beer, wine, soda, and more.
See all 43 restaurant guides →Science-backed formulas
Every calculator uses published formulas such as Mifflin-St Jeor and Katch-McArdle. The formulas are set out on our methodology page, and every calculator page lists its sources.
Built for every level
Whether you're on day one or year three of keto, MeKeto adapts to your experience level and goals.
Free to use
No signup for any calculator and no account to search the food database. Copy a link to your results or print them as a PDF.