How many carbs can you eat on keto? Use our free Keto Net Carb Calculator to find your daily carb budget. We calculate your BMR using the proven Harris-Benedict formula, then apply the classic ketogenic 5% carbs / 25% protein / 70% fat macro split to show you exactly how many grams of net carbs you can eat each day while staying in ketosis.
🥑 Daily Net Carb Calculator
Enter your details to calculate your keto carb budget.
Lightly Active (x1.375)
Fat loss: -500 kcal/day deficit
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g net carbs
Your Daily Keto Budget
Fat: - g (70%)
Protein: - g (25%)
Carbs: - g (5%)
BMR
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TDEE
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Target Cal
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Carb Limit
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Keto Tips
- *Stay under 20-50g net carbs per day to maintain ketosis.
- *Net carbs = Total carbs - Fiber. Always check fiber content.
- *Drink plenty of water and replenish electrolytes (sodium, potassium, magnesium).
- *Focus on healthy fats: avocado, olive oil, nuts, fatty fish.
Disclaimer
This calculator provides estimates based on the Harris-Benedict formula and standard keto macro ratios. It is not medical advice. Individual needs vary. Always consult a healthcare professional or registered dietitian before starting a ketogenic diet.
What Is a Keto Carb Budget?
On a ketogenic diet, your body shifts from burning glucose to burning fat for fuel — a metabolic state called ketosis. To maintain ketosis, you must restrict your net carbohydrate intake to typically 20-50 grams per day. Net carbs are calculated as total carbohydrates minus fiber, since fiber is not digested and does not raise blood sugar.
Your personal carb budget depends on your total daily energy expenditure (TDEE), which is derived from your basal metabolic rate (BMR) multiplied by an activity factor. The classic keto macro split is 70% fat, 25% protein, and 5% carbohydrates. Using these percentages, you can calculate exactly how many grams of carbs fit within your daily calorie target.
The Harris-Benedict Formula
Male BMR
BMR = 88.362 + (13.397 x weight kg) + (4.799 x height cm) - (5.677 x age)
Female BMR
BMR = 447.593 + (9.247 x weight kg) + (3.098 x height cm) - (4.330 x age)
Activity multipliers: Sedentary (x1.2), Lightly Active (x1.375), Moderately Active (x1.55), Very Active (x1.725), Extra Active (x1.9).
Common Keto-Friendly Foods & Net Carbs
| Food | Serving | Net Carbs |
|---|---|---|
| Avocado | 1/2 medium | 2g |
| Eggs | 1 large | 0.6g |
| Bacon | 2 strips | 0g |
| Cheddar Cheese | 1 oz | 0.4g |
| Almonds | 1 oz | 2.5g |
| Broccoli | 1 cup | 4g |
| Olive Oil | 1 tbsp | 0g |
| Salmon | 3 oz | 0g |
| Spinach | 1 cup raw | 1g |
| Strawberries | 1/2 cup | 4g |
Frequently Asked Questions
How many net carbs can I eat on keto?
Most people on a standard ketogenic diet aim for 20-50 grams of net carbs per day. The exact amount depends on your TDEE, activity level, and metabolic flexibility.
What is net carbs vs total carbs?
Net carbs = Total carbohydrates - Dietary fiber. Fiber is not digested and does not raise blood sugar or insulin levels.
What is the Harris-Benedict formula?
The Harris-Benedict equation estimates your Basal Metabolic Rate (BMR) using weight, height, age, and gender. Multiplying BMR by an activity factor gives your TDEE.
What are the ideal keto macros?
The standard ketogenic macro ratio is 70% fat, 25% protein, and 5% carbohydrates. For a 2,000 kcal diet: ~156g fat, ~125g protein, ~25g net carbs.
Will I stay in ketosis if I eat slightly more carbs?
Most people stay in ketosis at under 50g net carbs, but some need to stay below 20g. Very active individuals may tolerate slightly more since exercise depletes glycogen.