About keto-diet-plan.com
This site is app-owner-maintained content. It is educational, not medical advice.
Free tools. Better health. For everyone.
keto-diet-plan.com exists to remove the paywall around personal health. Personalized keto meal plans, low-carb menus, intermittent-fasting schedules, calorie deficits, bodybuilding macros and 6,000+ nutrition, fitness and body-composition calculators — all completely free, forever. No trial. No sign-up wall. No credit card.
We believe accurate nutrition guidance is a right, not a subscription. Most people trying to lose weight, get fit, reverse a health marker or simply understand their macros should not have to pay $15/month to see a number that a formula can calculate for them.
What we build
Everything on keto-diet-plan.com is designed to answer one question: what should I actually eat and do this week? — and give an answer that is personal, safe and printable.
What we stand for
No paywall, no trial, no ‘premium’ meal plan. Every tool on this site works fully without an account.
Every calculator names its formula (Mifflin-St Jeor, Katch-McArdle, Epley, Navy, MET-value, etc.) and its source. No black boxes.
Plans adapt to your goal, sex, age, weight, activity, allergies, cooking time and budget — not a one-size-fits-all PDF.
A questionnaire blocks the generator for pregnancy, type 1 diabetes, eating-disorder history, kidney/liver disease and children, and redirects to qualified care.
We cite peer-reviewed nutrition and exercise-science literature and correct mistakes publicly on our corrections page.
No email required to build a plan. Nothing sold. Nothing shared. Your macros are yours.
How keto-diet-plan.com works
- 01Tell us your goalCut fat, gain lean muscle, go keto, hit a protein target, try 16:8 fasting or eat Mediterranean.
- 02Answer 5 questionsAge, sex, height, weight, activity level, allergies, cooking time and weekly budget.
- 03Get your planA 7-day menu with macros per meal, substitutions, a categorized grocery list and an estimated cost.
- 04Print or trackExport a PDF, add ingredients to your grocery list, or use any of the 6,000+ calculators to fine-tune.
Who it's for
Get a beginner-friendly 7-day standard keto plan with net-carb-safe foods, macros and a grocery list — without paying for a coach.
A calorie-controlled plan built from your TDEE, with a sustainable 300–500 kcal deficit and protein high enough to protect lean mass.
16:8, 18:6, OMAD and 5:2 schedules paired with a meal plan that fits your eating window.
Cut, bulk or recomp macros, per-exercise 1RM calculators, strength standards, FFMI, and weekly volume planners.
Pace, VO₂max, HR zones and MET-based calorie-burn calculators across 500+ activities.
Free tools, printable plans, and grocery lists with cost estimates — no ads-behind-paywalls, no upsells.
Trust & transparency
Health content is only useful if you can check it. Everything about how we write, review and correct content is public.
Frequently asked questions
+Is keto-diet-plan.com really 100% free?
Yes. Every meal plan, calculator, grocery list, PDF export and tracker is free with no sign-up wall, no trial and no premium tier. There is no plan to add one.
+Who writes and reviews the content?
Nutrition editors write the content and it's checked against peer-reviewed nutrition and exercise-science literature. High-risk topics (pregnancy, diabetes, cardiovascular disease, eating-disorder history) trigger a medical-review redirect to qualified professionals.
+Is a keto or low-carb diet safe for everyone?
No. Ketogenic and very-low-carb diets are not appropriate for people who are pregnant or breastfeeding, have type 1 diabetes, take insulin, have a history of eating disorders, or have kidney, liver or pancreatic disease. Our safety questionnaire blocks the generator for these groups and recommends speaking with a doctor.
+How are the calculators built?
Each calculator uses published formulas — Mifflin-St Jeor for BMR, Katch-McArdle for lean-mass TDEE, Epley/Brzycki for 1RM, Navy method for body fat, MET values from the Compendium of Physical Activities, and so on. The formula and its source are shown on every calculator page.
+Does this replace medical advice?
No. keto-diet-plan.com is educational content only. It does not diagnose, treat or replace advice from a physician, registered dietitian or qualified healthcare professional.
+How do you make money if everything is free?
Currently: we don't. The project is a public resource. If that changes it will be through non-intrusive sponsorships or an optional donation — never by paywalling tools that are free today.
Build your first personalized plan in 90 seconds.
Answer 5 quick questions and get a 7-day meal plan with macros, substitutions, a categorized grocery list and a printable PDF — no email required.