Keto Macro Calculator

The Keto Macro Calculator computes your ideal daily macronutrient intake for a standard ketogenic diet: roughly 70–75% of calories from fat, 20–25% from protein, and 5% or less from carbohydrates. Hitting these targets consistently keeps your body in ketosis — a metabolic state where fat becomes the primary fuel source. This calculator personalizes the macro split to your body size, activity level, and specific goal (weight loss, maintenance, or muscle building).

How to Use This Calculator

1. Enter your weight, height, age, and sex to calculate your baseline calorie needs (BMR × activity multiplier).
2. Select your activity level from sedentary to very active.
3. Choose your goal — weight loss, maintenance, or lean muscle gain.
4. Click Calculate to see your daily calorie target and gram amounts for fat, protein, and carbs.

What This Calculator Measures

This calculator outputs your daily keto macro targets in both grams and percentage of calories.

• Total daily calories: Your TDEE adjusted for your goal (deficit or surplus).
• Fat (grams): Typically 70–75% of calories; 1 gram fat = 9 kcal.
• Protein (grams): Typically 0.7–1 g per pound of lean body mass; 1 gram protein = 4 kcal.
• Net carbs (grams): Usually 20–50 g/day to maintain ketosis; 1 gram carb = 4 kcal.

Formula or Logic

BMR is calculated using the Mifflin-St Jeor equation. TDEE = BMR × activity factor. A calorie deficit of 500 kcal/day targets ~0.5 kg/week of weight loss. Protein is set first (0.8 g/lb body weight for weight loss), carbs are capped at 5% of calories, and fat fills the remaining calories.

Example Calculations

Example 1: A 75 kg, 175 cm, 32-year-old man, moderately active, weight loss goal. TDEE ≈ 2,650 kcal; target 2,150 kcal. Protein: 136 g, Carbs: 27 g, Fat: 161 g.

Example 2: A 60 kg, 163 cm, 28-year-old woman, lightly active, maintenance. TDEE ≈ 1,850 kcal. Protein: 110 g, Carbs: 23 g, Fat: 140 g.

Understanding Your Results

Staying below 20–30 g net carbs per day reliably induces ketosis for most people. More active individuals may tolerate up to 50 g. Track net carbs (total carbs minus fiber) rather than total carbs when following keto.

Common Mistakes to Avoid

• Tracking total carbs instead of net carbs, which may cause you to undereat food unnecessarily.
• Neglecting electrolytes (sodium, potassium, magnesium), which are flushed out during the initial keto transition.
• Overeating protein, which can be converted to glucose via gluconeogenesis and knock you out of ketosis.
• Assuming all fats are equal — prioritize unsaturated fats and limit trans fats.