🥑 Keto Diet Companion
Your personalized keto calculator & tracker - Use as an educational guide only
Macro Calculator
Today's Food Log
Track your food intake for reference (educational purpose only)
No foods logged yet
🍽️ Keto-Friendly Foods Guide
✅ Best Choices
- Proteins: Eggs, Salmon, Chicken, Beef
- Fats: Avocado, Olive Oil, Coconut Oil
- Vegetables: Spinach, Broccoli, Cauliflower
- Dairy: Cheese, Butter, Heavy Cream
❌ Avoid
- Grains: Bread, Pasta, Rice
- Sugar: Candy, Soda, Desserts
- Fruits: Bananas, Apples, Grapes
- Starches: Potatoes, Corn, Beans
💡 Healthy Keto Tips
- Choose healthy fats (avocado, nuts, olive oil) over processed fats
- Stay hydrated and replenish electrolytes
- Focus on nutrient-dense vegetables
- Listen to your body and adjust as needed
Medical Disclaimer: This tool provides educational information only and is not medical advice. Always consult with a qualified healthcare professional before making dietary changes. Stop and seek medical attention if you experience adverse effects.
Keto Diet Companion Guide:
A Keto Diet Companion Tool is a digital assistant that calculates personalized macronutrient targets (fat/protein/carbs) for ketosis and tracks daily food intake. This tool helps you:
- Understand Macros: Learn about macronutrient ratios for ketogenic eating
- Track Food Intake: Monitor what you're eating throughout the day
- Learn Keto Basics: Identify keto-friendly foods and those to avoid
- Set Realistic Goals: Get estimated macro targets based on your inputs
- Educational Reference: Use as a learning tool alongside professional guidance
How to Use the Keto Diet Companion:
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Step 1 - Calculate Your Macros:
- Enter your current weight in kilograms
- Select your activity level based on your daily routine
- Choose your primary goal (weight loss, maintenance, or muscle gain)
- Click "Calculate My Macros" to get your estimated daily targets
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Step 2 - Track Your Food:
- Use the food log to record what you eat throughout the day
- Add foods by typing in the input field and clicking "Add Food"
- Remove foods if you make a mistake using the "Remove" button
- Note: This is a simple tracker for reference only
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Step 3 - Follow Keto Guidelines:
- Refer to the Keto-Friendly Foods guide for food choices
- Focus on healthy fats, adequate protein, and low-carb vegetables
- Avoid high-carb foods like grains, sugars, and starchy vegetables
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Step 4 - Review FAQs:
- Read through common questions about keto dieting
- Understand potential side effects and safety considerations
- Learn about the limitations of this educational tool
Note: For medical advice, always consult a professional.
Frequently Asked Questions
1. Are dairy products allowed?
Yes, full-fat dairy like cheese, butter, and heavy cream are keto-friendly. Avoid regular milk due to higher carb content. Choose high-quality, minimally processed options.
2. How accurate are the macro calculations?
These are estimates based on standard keto ratios for educational purposes. Individual needs vary significantly based on metabolism, health status, and other factors. Always consult a healthcare professional for personalized advice.
3. What if I go over my carb limit?
Don't panic - it happens! Return to under 20g net carbs the next day. Remember that consistency matters more than perfection. Listen to your body and adjust as needed.
4. Do I need to track vegetables?
Yes! While low-carb vegetables are essential for nutrients, some (like carrots, onions, and tomatoes) contain more carbs than you might expect. Focus on leafy greens, broccoli, and cauliflower.
5. How often should I recalculate macros?
Recalculate when your weight changes by 5kg+ or your activity level shifts significantly. These are estimates for educational reference - your actual needs may vary.
6. Why is fat intake so high?
Fat provides energy since carbs are limited. Focus on healthy fats like avocado, olive oil, and nuts. If weight loss is your goal, you don't need to meet the full fat target - use fat for satiety.
7. Are the food lists complete?
This tool covers common keto-friendly foods for educational purposes. For comprehensive tracking, use dedicated nutrition apps. Always verify nutritional information.
8. Can I save my food log?
No, this is a session-only tracker for daily reference. The log clears on page refresh. For long-term tracking, we recommend using established nutrition apps like Carb Manager or Cronometer.
9. Does it track calories?
Yes—your total daily calorie goal appears with macros.
10. Is keto safe for everyone?
No. The ketogenic diet requires medical supervision for individuals with kidney conditions, liver disease, diabetes, pancreatic issues, eating disorders, or those who are pregnant/nursing. Always consult your doctor before starting.