Keto Tracker Template (Printable PDF & GoodNotes)
A monthly keto tracker on two pages, days 1 to 16 and 17 to 31. Each day has columns for net carbs, protein, fat, calories, electrolytes and notes, and there's a target row at the top so every day can be checked against your limits.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 2 pages, undated. No sign-up needed.
Shown for iPad in the Sage Botanical theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
2 pages, ready to fill in.
- Page 1, Keto Tracker (Days 1–16): A table with columns for day, net carbs, protein, fat, calories, electrolytes and notes
- Page 2, Keto Tracker (Days 17–31): A table with columns for day, net carbs, protein, fat, calories, electrolytes and notes
- A “Month” line at the top, so it works for any month and year
Who it's for
People starting a ketogenic or low-carb diet, those on keto under medical supervision, and anyone who finds daily app logging tedious and prefers to write totals once a day.
Getting the most from a keto tracker.
Set your net carb limit first
Write your daily net carb limit in the target row, along with protein and fat targets. Net carbs are the column to check first each evening.
Track electrolytes in the first weeks
Many people feel tired or headachy early on, often called keto flu. Ticking or noting salt, potassium and magnesium each day helps you see whether you're getting enough.
Note eating out and treats
A meal out or a higher-carb day isn't a failure, but it explains the numbers. Write it in the notes so the month makes sense later.
Watch hidden carbs
Sauces, dressings, nuts and drinks add up. If net carbs creep up, look at those first.
Check with your doctor first
If you take medication for diabetes or blood pressure, or have a medical condition, talk to your doctor before starting keto; doses sometimes need changing.
Included in 1 planner
This template is a page in this planner. Open it to see everything else that comes with it.
Get it inside a full hyperlinked planner
The keto planner includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the keto planner with the Keto Tracking section switched on.
Or read about the keto planner first.
What does the keto tracker record?
Net carbs, protein, fat, calories and electrolytes for each day, with a notes column and a target row at the top of each page.
What are net carbs?
Total carbohydrates minus fibre (and, by some counts, certain sugar alcohols). Most keto plans set a daily net carb limit; use whichever method your plan uses, consistently.
Why is there an electrolytes column?
Low-carb diets make the body lose more water and salt, which can cause tiredness and headaches. Tracking electrolytes helps you keep on top of it.
Is it medical advice?
No. It's a personal log. Talk to a doctor or dietitian before starting keto, especially if you have a health condition or take medication.
