Diana WalshStaying in ketosis comes down to one number: net carbs under your daily threshold. Everything else, protein, fat, and total calories, shapes your results from there. This tracker lets you log meals for the day, see running totals against your targets, and get an at-a-glance view of where you stand.
All data stays in your browser. Nothing is sent to a server. The log resets at midnight (a new date key starts), so each day is a clean slate.
How to Use the Tracker
Set your daily targets at the top. The defaults (20g net carbs, 100g protein, 150g fat, 1,800 calories) work for most adults starting keto. Adjust based on your body weight and activity level.
After each meal or snack, enter the food name and macro values from the nutrition label or a database lookup, then click Add. Progress bars update immediately and turn red if you exceed a target.
Setting Your Keto Macro Targets
The 20g net carb ceiling is the standard recommendation for inducing and maintaining nutritional ketosis. Some people can go higher (30-50g) and stay in ketosis. Others need to stay lower. If you have been tracking for two weeks and are not seeing ketone production on a meter or test strip, try dropping to 15g.
Protein is the most undertracked macro on keto. Eating too little causes muscle loss. A practical target is 0.7-1.0g per pound of lean body mass. If you weigh 180 pounds with 20% body fat, that is roughly 100-115g protein per day.
Fat fills the rest of your calories. On keto, fat is both a macronutrient and your primary fuel source. The tracker defaults to 150g (about 1,350 fat calories), which pairs with 100g protein and 20g carbs to land around 1,700 calories total for most combinations. Adjust fat up or down depending on whether you need a calorie surplus or deficit.
Reading Your Progress Bars
Green bars mean you are within target. A red bar means you have exceeded that macro for the day. A small overage on fat or protein is rarely a problem. An overage on net carbs can knock you out of ketosis, especially in the first few weeks before you are keto-adapted.
Calories overrun consistently will slow or stop weight loss even if carbs are low. On the other hand, severely under-eating on keto can increase cortisol and slow your metabolism over time. Progress bars give you a quick visual to course-correct before the end of the day rather than after.
When to Use a Dedicated App Instead
This tracker is intentionally lightweight. It has no food database, so you need to look up macro values on your own. For daily tracking with a searchable database of hundreds of thousands of foods, Cronometer and Carb Manager are the two most accurate options for keto. Cronometer is especially good for micronutrient tracking (electrolytes, vitamins). Carb Manager has a larger community recipe database.
Use this tracker when you want something fast and private that requires no signup, no app download, and no account.
Natalie Rowe is the Nutrition and Keto Research Editor at Keto Living Guide. She has followed and researched the ketogenic diet for over six years.