Keto Tools
Keto tools are free, browser-based calculators and checkers that turn your own numbers — body stats, food labels, or a ketone reading — into an educational estimate or planning aid. Below is every interactive calculator, checker, and planner on this site, organized by the question each one answers.
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Choose a tool by question
Pick the closest question to route yourself to the right existing tool. This is navigation, not an assessment, diagnosis, or individualized recommendation.
Calculators
Convert carbohydrate, protein, and fat amounts you already have into 4/4/9 calories and percentages without generating intake targets.
Estimate label-derived carbohydrate with separate US and EU/UK label rules, explicit adjustments, and no blanket sugar-alcohol deduction.
Calculate the adult glucose-to-ketone research ratio after raw-value safety checks, without treating it as a diagnosis or general therapeutic target.
Apply a historical Navy-derived circumference equation and Mifflin–St Jeor resting-energy equation, with an optional rough activity scenario.
Turn the carbohydrate starting amount, goal, step size, and interval you choose into a week-by-week arithmetic schedule.
Interpreters & checkers
Review an adult blood, breath, or urine ketone reading with symptom and context routes, including moderate or large urine results with diabetes, SGLT2-inhibitor use, or pregnancy.
Review symptom timing, general self-care options, and warning signs without diagnosing keto flu or a mineral deficiency.
Planners
Filter a fixed catalog into one to seven days of breakfast, lunch, and dinner ideas, with an optional dinner-to-next-day-lunch compatibility pairing.
Customize and print a fixed 45-item grocery checklist; checked items are stored only in this browser.
Methodology & sources
Calculators use documented formulas or transparent heuristics, and the symptom checker uses explicit safety rules. Each page explains its limits rather than presenting an estimate as a diagnosis. In short:
- Macro arithmetic (Keto Macro Arithmetic Worksheet) applies the food-label general factors of 4 kcal per gram of total carbohydrate, 4 per gram of protein, and 9 per gram of fat to user-entered amounts. It does not estimate intake needs.
- Resting-energy estimates (Body Fat & Resting Energy Estimator) use the Mifflin–St Jeor equation (Mifflin, St Jeor, and colleagues, 1990). An optional activity factor produces a rough scenario, not measured expenditure or a maintenance-calorie guarantee.
- Body-fat percentage uses a historical Navy-derived circumference equation from the 1984 Hodgdon–Beckett research. It is not the current official Navy BCA process and is not interchangeable with DXA or another direct assessment.
- GKI (GKI Calculator) is blood glucose (mmol/L) divided by blood beta-hydroxybutyrate (mmol/L). Meidenbauer, Mukherjee, and Seyfried proposed it in a 2015 brain-tumor methodology paper; that paper did not validate general health or weight-loss target zones.
- Ketone safety context (Ketone Safety Guide) treats beta-hydroxybutyrate at or above 3 mmol/L as a consensus DKA ketonemia criterion that needs acidosis and clinical context for diagnosis. It routes moderate or large urine categories to urgent guidance when an adult diabetes, SGLT2-inhibitor, or pregnancy context is selected. Normal glucose does not exclude euglycemic DKA.
- Carbohydrate step-up arithmetic applies the starting amount, goal, step size, and interval entered by the user. It does not choose a pace, use body weight or activity, or predict a response.
- Keto-flu guidance uses a transparent rule-based educational flow: emergency warning signs take priority, high-risk contexts route to professional care, and symptoms are never used to diagnose keto flu or a mineral deficiency.
- Meal templates are selected deterministically from a fixed, reviewable catalog. Dietary-pattern, allergen, equipment, time, budget, and leftover settings are treated as explicit filters; the builder does not calculate portions, nutrition targets, or clinical diets. Its leftover option pairs a dinner with a separate, compatible lunch idea; it does not copy a dinner portion or calculate how much to save.
- The shopping checklist starts with 45 fixed food ideas. It is customizable, but it is not a personalized or nutritionally complete grocery plan. Checked item IDs are saved in versioned local browser storage and are not uploaded.
Full methodology, formulas, and worked examples are documented on each tool's own page.