Keto macro calculator: Complete Keto Diet Tool Guide (2026)

The standard ketogenic diet requires: • **70-75% of calories from fat** • **20-25% of calories from protein** • **5-10% of calories from carbs** (typically 20-50g net carbs per day) **Net carbs** = Total carbs - Fiber To stay in ketosis, you must track net carbs carefully. Hidden carbs in sauces, dressings, and processed foods can easily kick you out of ketosis. FoodIdentifier's keto scanner checks net carbs from food photos instantly.

**Fats and oils:** • Avocado and avocado oil • Coconut oil and MCT oil • Olive oil (extra virgin) • Butter and ghee • Animal fats (tallow, lard) **Proteins:** • Fatty fish (salmon, mackerel, sardines) • Chicken with skin • Beef (ribeye, ground beef 80/20) • Pork (bacon, pork belly) • Eggs (whole) **Low-carb vegetables:** • Leafy greens (spinach, kale, lettuce) • Cruciferous vegetables (broccoli, cauliflower) • Zucchini, cucumber, celery • Asparagus, green beans **Keto snacks:** • Nuts and seeds (macadamia, pecans, walnuts) • Cheese (hard cheeses, cream cheese) • Pork rinds • Avocado with salt • Dark chocolate (85%+)

These foods will kick you out of ketosis: • **Grains** — bread, pasta, rice, oats, cereal • **Sugar** — candy, soda, juice, honey, maple syrup • **Starchy vegetables** — potatoes, sweet potatoes, corn • **Most fruits** — bananas, apples, grapes, mango (berries are OK in moderation) • **Legumes** — beans, lentils, chickpeas • **Root vegetables** — carrots, beets, parsnips • **Processed foods** — most packaged snacks contain hidden carbs Use FoodIdentifier's keto scanner to check any food's net carb content before eating it.

Manual keto tracking is error-prone because hidden carbs are everywhere. FoodIdentifier's keto scanner makes it effortless: • **Net carb calculation** — Snap a photo and see net carbs instantly • **Keto compatibility score** — Green/yellow/red rating for every meal • **Macro tracking** — Fat, protein, and carb totals throughout the day • **Ketosis monitoring** — Track foods that keep you in ketosis • **Restaurant keto guide** — Find keto options at any restaurant • **Hidden carb detection** — The AI flags sneaky carb sources Start with 3 free scans. Upgrade to Pro for unlimited keto scanning, meal planning, and macro tracking.