The keto diet is a very-low-carbohydrate, high-fat, and moderate-protein eating pattern. By restricting your carbs, you push your body into a metabolic state called ketosis, where fat—both from your diet and body stores—becomes the primary energy source.
High Protein Keto Calculator
Calculate your high protein keto macros based on weight, calorie goal, and carb limit.
| Macronutrient | Calories per gram |
|---|---|
| Protein | 4 kcal/g |
| Fat | 9 kcal/g |
| Carbohydrates | 4 kcal/g |
Standard Keto Macros
- 70–80% of calories from fat
- 10–20% from protein
- 5–10% from carbs (usually capped at 20–50g net carbs/day)
Net Carbs = Total Carbs – Fiber – Certain sugar alcohols
Daily Keto Nutritional Guidelines
| Macronutrient | % of Daily Calories | Typical 2,000 cal Example | Grams per Day (Approx.) |
|---|---|---|---|
| Fat | 70–80% | 1,400–1,600 cal | 155–175g |
| Protein | 10–20% | 200–400 cal | 50–100g |
| Carbohydrates | 5–10% | 50–100 cal | ≤25g (net) |
- Carb needs vary by individual; most benefit from 20g or less net carbs per day for best results.
- Excess protein can increase blood sugar and impede ketosis—stick to moderate intake.
Approved Daily Keto Foods
Eat Daily
- Meats: Beef, lamb, pork, poultry (dark meat preferred for higher fat)
- Fish & Seafood: Salmon, sardines, tuna, herring, mackerel, shellfish
- Eggs: Whole eggs (any style)
- Full-Fat Dairy: Cheese, plain Greek yogurt (unsweetened), cream, butter
- Healthy Fats: Olive oil, avocado oil, coconut oil, ghee, animal fats
- Low-Carb Vegetables: Leafy greens, broccoli, cauliflower, zucchini, kale, mushrooms, peppers, asparagus, cucumbers
- Nuts & Seeds: Macadamia, pecans, walnuts, chia seeds, flax, pumpkin seeds (in moderation)
- Avocados: Whole and sliced, daily
- Berries: Strawberries, raspberries, blackberries (small portions)
- Condiments: Herbs, spices, lemon juice, vinegar, mustard, mayonnaise (sugar-free)
Avoid on Keto
- Grains (bread, rice, pasta, cereal)
- Most starchy vegetables (potato, corn, peas)
- Most fruits (except limited berries)
- Sugar, honey, syrups, desserts
- Legumes (beans, lentils)
- Low-fat processed dairy
- Processed foods with hidden carbs
- Beer, sweetened drinks, fruit juice
Building Your Daily Keto Plate
Formula
- Protein: palm-sized serving of meat, fish, eggs, or tofu (1–2x/day)
- Low-Carb Veggies: fill half your plate (variety for fiber and micronutrients)
- Fat: add with each meal (oils, butter, avocado, nuts, cheese)
- Optional: small serving of berries, yogurt, or nuts as a treat
An Example Daily Keto Meal Plan
Weekly Variety
- Swap proteins: ground beef, chicken thighs, shrimp, steak
- Vary vegetables: cauliflower "rice," zucchini noodles, roasted broccoli, salads
- Flavors: Use herbs, spices, and high-fat sauces for interest (aioli, pesto, blue cheese dressing)
Daily Calorie & Macro Considerations
How Many Calories?
- Sedentary women: 1,600–2,000 cal/day
- Active women: 1,800–2,200 cal/day
- Sedentary men: 2,000–2,400 cal/day
- Active men: 2,400–3,000+ cal/day
Use these as ballparks—individual needs depend on age, goals, weight, height, and activity.
How to Calculate YOUR Daily Keto Macros
- Estimate calories (Total Daily Energy Expenditure/TDEE calculators are helpful)
- Assign macros:
- Fat: 70–80% (9 cal/g)
- Protein: 15–20% (4 cal/g)
- Net Carbs: ≤5–10% (4 cal/g)
- Track meals using an app or keto macro calculator.
Sample Daily Macronutrient Table (for 1,800 Calories)
| Macro | % Calories | Grams/Day |
|---|---|---|
| Fat | 75% | 150g |
| Protein | 20% | 90g |
| Net Carbs | 5% | 22g |
(Adjust as needed for your own calorie target.)
What to Drink on Keto
- Water (still or sparkling)
- Black coffee or unsweetened tea
- Bone broth
- Unsweetened nut milks (almond, coconut)
- Avoid juice, soda, and sweetened beverages
Practical Tips for Daily Keto Success
- Plan your meals. Prep proteins, cut veggies, and portion out nuts for grab-and-go options.
- Keep snacks simple. Boiled eggs, cheese sticks, olives, and nut butter are easy.
- Cook in batches. Prepare double portions and save half for the next meal.
- Shop the perimeter. Focus on fresh produce, meats, and dairy; avoid the processed food aisles.
- Read labels. Look for hidden carbs and sugars, especially in yogurt, sauce, and snacks.
- Stay hydrated. More frequent urination can increase your need for water and electrolytes (consider bouillon or broth daily).
- Monitor electrolytes. Sodium, potassium, and magnesium needs may rise; supplement with salt, leafy greens, nuts, and avocados.
Meal Timing and Intermittent Fasting
- Keto is flexible; some eat 2–3 larger meals, others include snacks.
- Some combine keto with intermittent fasting (e.g., 16:8), eating all meals in an 8-hour window.
- Meal timing is less important than overall carb and calorie restriction.
Troubleshooting: Common Keto Challenges
Keto Flu
- Symptoms: Headache, fatigue, irritability, muscle cramps (in first week)
- Fix: Hydrate, increase salt and electrolyte intake, eat more low-carb veggies
Plateaus
- Progress may slow after week 2–3
- Strategies: Re-evaluate calories, reduce "keto treats," increase exercise
Constipation
- Solution: Eat more non-starchy vegetables, drink water, try magnesium
Social Eating Traps
- Plan ahead in restaurants (grilled meats, veggies, salads without croutons)
- Bring your own snacks to gatherings
FAQs: Daily Keto Diet
Q: How strict must I be about carbs?
A: To maintain ketosis, most should limit net carbs to 20–50g per day—err on the lower end until adapted.
Q: Can vegetarians eat keto?
A: Yes, but it requires planning: rely on eggs, cheese, nuts, avocados, and non-starchy veggies.
Q: Do I need supplements?
A: Not always, but magnesium, potassium, sodium, and a daily multivitamin help many, especially in the first few weeks.
Q: Can I eat out on keto?
A: Yes—choose grilled protein, salad or steamed veggies, and ask for extra butter or olive oil.
Grocery Shopping List for a Daily Keto Diet
Proteins
- Beef: steaks, ground, roasts
- Pork: chops, bacon, sausages (sugar-free)
- Poultry: chicken, turkey, duck
- Fish: salmon, sardines, mackerel, tuna
- Shellfish: shrimp, mussels
Fats & Oils
- Butter, ghee
- Olive, coconut, avocado oil
- Lard, tallow
- Nuts and seeds
Dairy
- Full-fat cheese (cheddar, mozzarella, goat)
- Plain Greek yogurt
- Cream, sour cream
Vegetables
- Spinach, kale, lettuce
- Broccoli, cauliflower, zucchini
- Cabbage, green beans, asparagus, mushrooms, peppers
Snacks
- Olives, pickles
- Pork rinds
- Hard-boiled eggs
- Nut butters (no sugar)
Miscellaneous
- Avocados
- Lemons/limes (small amounts)
- Spices, herbs, mustard, vinegar
Daily Keto Menu: 7-Day Sample
Here’s a diverse week you can rotate or adapt:
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Monday | Eggs scrambled in butter; spinach, avocado | Bunless burger, cheese, mushrooms, greens | Pork chop, green beans sautéed in oil | Walnuts, olives |
| Tuesday | Mushroom cheese omelet | Tuna salad greens (olive oil, celery, tomato) | Roast chicken, cream sauce, broccoli | Macadamia, cheese |
| Wednesday | Bell pepper stuffed with egg/cheese | Turkey, avocado, egg salad, blue cheese | Grilled salmon, spinach, sesame oil | Greek yogurt |
| Thursday | Full-fat yogurt, keto granola | Steak bowl: cauliflower rice, cheese, salsa | Ribeye steak, cheesy broccoli | Berries, cheese |
| Friday | Bacon, eggs, mushrooms | Chicken Caesar (no croutons), extra olive oil | Grilled shrimp, zucchini, garlic butter | Egg, cucumber |
| Saturday | Chia pudding (almond milk, walnuts) | Cobb salad: eggs, bacon, avocado, blue cheese | Roast pork belly, sautéed greens | Pumpkin seeds |
| Sunday | Frittata (eggs, spinach, feta, herbs) | Salmon burgers (lettuce wrap), coleslaw | Lamb chops, roasted cauliflower | Celery, almond |
Typical Results and Health Considerations
- Most people lose several pounds in week one (mainly water weight), and then 1–2lbs per week of fat thereafter, depending on calories and adherence.
- Blood sugar tends to stabilize, insulin resistance often improves, and many report increased energy and reduced cravings.
- Consult your doctor before starting keto, especially if you have medical conditions or take medications.
Final Tips for a Successful Daily Keto Diet
- Plan ahead. Meal prepping saves time and reduces temptation.
- Track your macros. Use apps or food journals to keep net carbs <20–25g/day.
- Be patient. Results build over weeks, not days.
- Prioritize variety. Rotate meats, fish, vegetables, oils, and snacks.
- Celebrate non-scale victories. Notice improved focus, energy, and appetite control.
A daily keto diet, when done right, is nourishing, enjoyable, and sustainable for many. Armed with this knowledge and practical examples, you’re ready to take full control of your health and reach your goals.