Keto Macro Calculator
Calculate your ketogenic diet macros: high fat, moderate protein, and very low carbs based on your calorie needs and goal.
1905kcal/day
68% fat / 27% protein / 5% carbs
144g
fat
128g
protein
25g
net carbs
Note: Keto keeps net carbs low (typically under 50 g) to maintain ketosis. Protein is anchored to body weight to preserve muscle, and dietary fat makes up the remaining calories.
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Calculation Method
A ketogenic diet keeps carbohydrates very low so the body shifts to burning fat and producing ketones for fuel. This calculator estimates your daily calories from TDEE (Mifflin-St Jeor), caps net carbs low enough to stay in ketosis, anchors protein to your body weight to protect muscle, and fills the rest with dietary fat — landing near the classic ~70% fat / 25% protein / 5% carb split.
The Formula
Net carbs = your cap (10–50 g) × 4 kcal
Protein = 1.6 g/kg × 4 kcal
Fat (g) = (calories − carb kcal − protein kcal) / 9
Because fat carries 9 kcal per gram versus 4 for protein and carbs, the leftover energy translates into a large number of fat grams — which is why keto is a high-fat diet by calorie share.
Worked Example
An 80 kg person with a 2,000 kcal target and a 25 g net-carb cap:
- Carbs: 25 g × 4 = 100 kcal
- Protein: 80 × 1.6 = 128 g × 4 = 512 kcal
- Fat: (2,000 − 100 − 512) / 9 = 154 g (1,388 kcal)
- Split ≈ 69% fat / 26% protein / 5% carbs
Keto Carb Tiers
| Approach | Net carbs/day | Notes |
|---|---|---|
| Strict keto | <20 g | Fastest ketosis |
| Standard keto | 20–30 g | Common target |
| Liberal keto | 30–50 g | Easier to sustain |
Tips for Success
Net carbs = total carbs minus fiber. Prioritize whole-food fats and protein, salt your food and replace electrolytes during the first weeks to ease the "keto flu," and recheck your macros as your weight changes.
Note: These are educational estimates, not medical advice. Ketogenic diets are not suitable for everyone. Consult a doctor or registered dietitian before starting, especially if you have a medical condition or take medication.
Frequently Asked Questions
A standard ketogenic split is roughly 70-75% of calories from fat, 20-25% from protein, and 5% from carbs (often under 20-50 g net carbs per day). Protein is best anchored to body weight rather than a flat percentage.
Most people enter and stay in ketosis at under 20-50 g of net carbs per day. The exact threshold varies; the calculator caps carbs at around 5% of calories to keep you in range.
Weight loss on keto comes from an overall calorie deficit, not carbs alone. The calculator sets your keto macros around your goal calories, so eating to those targets supports your chosen outcome.
What are good keto macros?
How many carbs can I eat on keto?
Will I lose weight on keto?
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