Keto Macro Calculator
🥩 Keto Macro Calculator — Indian Foods
Calculate your daily fat, protein, and net carb targets for ketogenic eating — with an Indian keto food guide and sample meal plan.
Last updated: July 2026
⚠️ For informational purposes only. The ketogenic diet is not suitable for everyone. Consult your doctor before starting, especially if you have diabetes, kidney disease, or are pregnant. This calculator does not replace medical advice.
⚖️ Your Details
Enter height between 100 and 250 cm
Enter weight between 20 and 300 kg
📐 Keto Protocol
🏥 Therapeutic Keto is a medically supervised protocol used for specific conditions. Please work with a doctor or clinical dietitian before following this ratio.
🏋️ Targeted Keto adds extra carbs around workouts to support athletic performance. Recommended for people who train intensively 5 or more days per week.
TDEE
—
cal/day
Keto Target
—
cal/day
Net Carb Limit
—
grams/day
📊 Your Daily Keto Macros
🧈 Fat
—
🍖 Protein
—
🌾 Net Carbs
—
🟢 Net carb target: — — Net carbs = total carbs minus dietary fibre. Focus on staying under this limit to maintain or enter ketosis.
🇮🇳 Indian Keto-Friendly Foods
🧀 Protein Sources
Paneer (100g)1.2g carbs
Egg (1 whole)0.6g carbs
Chicken breast (100g)0g carbs
Mutton (100g)0g carbs
Fish / Prawns (100g)0g carbs
Tofu, firm (100g)1.9g carbs
🧄 Fats & Oils
Ghee (1 tbsp)0g carbs
Coconut oil (1 tbsp)0g carbs
Coconut cream (100ml)2.8g carbs
Almonds (30g)2.7g net
Walnuts (30g)2.0g net
Peanut butter (2 tbsp)3.4g net
🥦 Low-Carb Vegetables
Palak / spinach (100g)1.4g net
Cauliflower (100g)2.9g net
Brinjal / eggplant (100g)2.3g net
Bhindi / okra (100g)4.3g net
Methi / fenugreek leaves (100g)3.1g net
Cucumber (100g)2.2g net
🧺 Dairy
Full-fat curd (100g)3.4g carbs
Heavy cream (100ml)2.8g carbs
Butter (1 tbsp)0g carbs
Cheese, cheddar (30g)0.4g carbs
❌ Avoid on Keto (High-Carb Indian Foods)
Rice (45g carbs/cup cooked)
Roti / chapati (22g carbs/piece)
Potatoes (30g carbs/medium)
Rajma / kidney beans (40g carbs/cup)
Chana / chickpeas (45g carbs/cup)
Banana (27g carbs)
Mango (28g carbs/cup)
Sugar / jaggery / honey
White bread / maida
Poha (37g carbs/cup)
Upma (35g carbs/cup)
Fruit juice
🇮🇳 Sample Indian Keto Day
⚠️ Keto adaptation takes 2–4 weeks. You may experience the “keto flu” (fatigue, headaches) in the first week — stay hydrated, add electrolytes (sodium, potassium, magnesium). Adjust macros if weight stalls after 3 weeks.
🔗 Pair with: Carb Limit & Food Swapper to track daily net carbs, or Calorie Deficit Estimator to fine-tune your fat-loss target.
📖 Get the FREE “Indian Keto Starter Guide” PDF
7-day Indian keto meal plan, shopping list, restaurant guide & recipe swaps
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