Keto you can actually measure.
Macros from your body, a weekly menu from foods you choose, and ketone readings to prove it is working — in one dashboard.
- Free forever plan, no card
- Food data verified against USDA
- No ads, no data selling
- Export or delete your data anytime
Already know your numbers? Create your free account →
Your keto macros in 20 seconds
Free · no sign-upMifflin-St Jeor equation, formula shown with the result. Full calculator
Plan, eat, measure — on one screen
Three steps. Each one checkable.
Most keto apps stop at a calculator. Ketora connects the plan to the proof.
Macros from your body
Sex, age, height, weight, goal and training hours — turned into fat, protein and net-carb targets with the formula shown.
Fat on your plate, not in the pan
We count the share of cooking fat you actually eat, so your numbers match reality rather than the recipe.
AI weekly menu from your foods
Pick your fats, proteins, vegetables and nuts. Get seven days of meals balanced to your macros.
The whole keto routine, in one place
Shopping list in grams
Every ingredient for the week, totalled and grouped by aisle. Tick items off in the store.
Ketones, glucose and GKI
Log readings and see whether you are actually in ketosis — with a weekly trend, not a single number.
Food log and daily rings
Log what you ate from the food database and watch fat, protein and carbs fill up in real time.
Weight trend that ignores noise
A rolling average smooths out water swings, so a salty dinner does not ruin your week.
Fasting timer and water
Track fasting windows and electrolytes alongside everything else — the things that fix keto flu.
Ask the keto coach
An AI coach that knows your macros and logs. Ask "why am I stalling?" and get an answer about your data.
Describe it, we log it
Type "two eggs and half an avocado". It is matched to real foods and grams, with nutrition from USDA data, not guessed by the AI.
A report for your doctor
A printable 7, 30 or 90-day summary of intake, ketones, glucose, GKI and weight. Save it as a PDF in one tap.
Barcodes and packaged foods
Scan a barcode or search packaged foods, and see net carbs per portion before it goes in the basket.
One tool instead of three half-tools
Most people doing keto juggle a calorie counter, a meal-plan PDF and a ketone meter app. None of them talk to each other.
| Calorie counter | Meal-plan PDF | Meter app | Ketora | |
|---|---|---|---|---|
| Keto macros from your own body | Generic split | — | — | ✓ Formula shown |
| Menus built from foods you choose | — | Fixed foods | — | ✓ AI, balanced to your grams |
| Counts cooking fat you actually eat | — | — | — | ✓ Adjustable |
| Shopping list in grams for the week | — | Sometimes | — | ✓ |
| Ketone, glucose and GKI tracking | — | — | ✓ | ✓ With your food log |
| Coach that reads your own data | — | — | — | ✓ |
| High-oxalate and health-flag warnings | — | — | — | ✓ |
Check any food in seconds
Net carbs per serving for 92 foods, with the maths shown.
Keto recipes with exact macros
Calculated from USDA data for the weights used. See all recipes →
Keto Egg Muffins with Spinach and Cheddar
Make-ahead keto egg muffins with spinach, mushrooms and cheddar — about 1 g net carbs each, ready in 25 minutes and good for four days.
Garlic Butter Cauliflower Rice
Fluffy garlic butter cauliflower rice in 10 minutes — the standard keto swap for rice, at about 5 g net carbs per serving.
Creamy Mushroom Chicken Thighs
Crispy skin-on chicken thighs in a garlic, mushroom and cream sauce — a one-pan keto dinner with about 4 g net carbs per serving.
Start without signing up
Keto Macro Calculator
Free keto calculator for weight loss, maintenance or muscle gain. Get daily fat, protein and net carbs in grams, with the formula shown.
Net Carb Calculator
Calculate net carbs from any food label. Handles US vs UK/EU labels and counts each sugar alcohol correctly.
Glucose Ketone Index (GKI) Calculator
Calculate your glucose ketone index from a blood glucose and ketone reading, in mmol/L or mg/dL, with what each GKI range means.
Blood Glucose Converter: mg/dL ↔ mmol/L
Convert blood glucose between mg/dL and mmol/L instantly, with a reference table of common fasting and post-meal values.
Keto Protein Calculator
Work out a keto protein target from your weight and goal, with a per-meal split and food examples to reach it.
Cooking Fat Calculator: Fat on the Plate, Not in the Pan
Estimate how much cooking oil or butter ends up on your plate by cooking method, so fat and calories are counted realistically.
Learn the parts that matter
Keto for Beginners: A Practical First-Month Guide
How to start keto without guesswork: set your macros, plan the first week, handle keto flu, and check you are actually in ketosis.
What Is Ketosis? How Your Body Switches to Burning Fat
Ketosis explained in plain language: what ketones are, which levels count as nutritional ketosis, and how it differs from ketoacidosis.
9 Signs You Are in Ketosis (and Which Ones You Can Trust)
Keto breath, less hunger, faster weight loss — which ketosis symptoms are reliable, which are misleading, and how to confirm with a reading.
Ketosis vs Ketoacidosis: The Difference That Matters
Nutritional ketosis and diabetic ketoacidosis share a word but not a risk profile. Ketone levels, blood glucose and who is at risk, compared.
Keto Flu: Symptoms, Timeline and What Actually Helps
Keto flu usually starts on day 2–4 and lasts under a week. Why it happens, a day-by-day timeline, and the sodium-first fix.
Keto Electrolytes: Sodium, Potassium and Magnesium Explained
Why keto increases sodium loss, food sources for potassium and magnesium, and a simple homemade electrolyte drink.
Frequently asked questions
Is Ketora free?
Yes. Macros, tracking, the food database and calculators are free. Pro adds unlimited AI menus, shopping lists and the coach.
How does Ketora know if I am in ketosis?
You log blood ketone (and optionally glucose) readings from any meter. Ketora places them on the ketosis scale and charts the trend.
Do I need a ketone meter?
No, but it is the only way to confirm ketosis. Without one, Ketora still tracks macros, meals and weight.
Is this medical advice?
No. Ketora is educational and for healthy adults. Speak to a doctor first if you have a medical condition or take medication.
Start with your macros
Free to start. Then check your ketones to see it working.
Start free — no card needed