A small set of free tools to take the guesswork out of keto. Everything runs in your browser, nothing is stored, and there is no sign-up. Start with the macro calculator if you are new; the rest are there when you need them.
Getting your numbers
- Keto Macro Calculator — your daily calories and how much protein, fat and net carbs to eat, from your details and goal. The place to start.
- Net Carbs Calculator — the number that actually matters on keto. Enter total carbs, fibre and sugar alcohols and it does the subtraction, with the maltitol catch handled.
- Keto Carb Counter — build a day of food from a database of common ingredients and watch your running net-carb total against your daily limit.
- How Much Fat Should I Eat? — once protein and carbs are set, this works out the fat that fills your calorie target, in grams and in everyday portions.
Planning your food
- Meal Plan & Grocery List Generator — generate a day, three days or a week of simple keto meals and the shopping list to match. Filters for dairy-free, nut-free, vegetarian and no-seafood.
- Restaurant & Takeaway Guide — pick a cuisine and get the safe orders, what to avoid, and the swaps that keep you keto when eating out.
Staying in ketosis and feeling well
- Am I in Ketosis? — a quick symptom checker that reads the common signs and tells you how likely it is, plus what actually confirms it.
- Keto Electrolyte Calculator — sodium, potassium and magnesium targets for your activity level, with a salt equivalent. This is what fixes the keto flu.
- Glucose Ketone Index (GKI) — turn a blood glucose and blood ketone reading into a single number, with the therapeutic and weight-loss bands. Mainly for those doing keto for medical reasons.
Training
- Keto Workout Builder — a simple weekly routine from your goal, days per week and kit, plus the handful of training tips that actually matter on keto.
More tools get added as I write the guides that go with them. If there is something you keep working out by hand, tell me and I will build it.