Diet-SpecificDecember 3, 2025 • 6 min read
Calorie Tracking on a Keto Diet
"On keto, you don't need to count calories." Not exactly true. Here's how calorie tracking works with a ketogenic approach.
Do Calories Matter on Keto?
Yes, they still matter. Keto makes eating less easier (fat is satiating), but you still need a deficit to lose weight.
Many people lose weight on keto without counting because they naturally eat less. But if progress stalls, calories are usually why.
Keto Macros
- Carbs: 20-50g net carbs/day (5-10% of calories)
- Protein: 0.7-1g per lb body weight (20-25%)
- Fat: Fill remaining calories (60-75%)
Net carbs = Total carbs - fiber. This is what keto dieters track.
Keto Tracking Tips
✓Prioritize protein — don't undereat it
✓Track net carbs carefully — hidden carbs kick you out of ketosis
✓Don't fear going under fat goal — it's not a minimum
✓Watch calorie-dense keto foods — nuts, cheese, oils add up fast
Common Keto Calorie Bombs
- • Nuts (1 cup = 800+ calories)
- • Cheese (1 oz = 100-120 calories)
- • Cooking oils (1 tbsp = 120 calories)
- • Keto desserts (often very high calorie)
- • Bulletproof coffee (400+ calories)
Track Keto with Ease
Pandish tracks net carbs and all macros — perfect for keto.