Keto Macro Calculator
Get your daily keto macros, built for low carb, steady protein, and high fat.
Awaiting Data
Enter your details and tap Calculate to see your results appear here.
Your result appears here.
What it measures
A keto diet keeps carbohydrates very low, so your body burns fat for fuel. Macros matter more here than on most plans. Carbs stay near 25 grams, protein holds steady to protect muscle, and fat fills the rest of your calories.
This tool sets your calories from your daily burn, then splits them the keto way for your goal. For a standard split instead, try our Macro Calculator, and check daily needs with the TDEE Calculator.
How to use this calculator
- Enter your sex, age, height, and weight.
- Pick your activity level and goal.
- Tap Calculate for your keto macros.
- Read the grams for protein, carbs, and fat.
The formula used
- calories
- Daily energy for your goal.
- net carbs
- Carbs minus fibre, kept low.
- protein
- Set per kilogram of bodyweight.
Understanding Your Results
Tips to Improve
- Count net carbs, that is carbs minus fibre.
- Hit protein to guard muscle on keto.
- Lead with healthy fats like olive oil and nuts.
- Drink water and watch electrolytes early on.
How keto splits your plate
Fat leads, protein holds, carbs shrink. That order is what sets keto apart from a standard diet. With carbs near 25 grams, your body shifts toward burning fat for fuel, a state called ketosis. Protein stays steady to guard muscle, and fat fills whatever calories remain once the other two are set.
Goals tune the calories. A deficit drives fat loss, maintenance holds your weight, and a small surplus supports muscle. For a balanced split with more carbs, compare our Macro Calculator, and confirm your daily burn with the TDEE Calculator.
Making keto work
Early weeks ask for patience. Water and salt matter, since low carb eating flushes both, and topping them up eases the first few days. Count net carbs, lead with healthy fats, and reach your protein every day. For the science behind low carb eating, the National Center for Biotechnology Information hosts the research.
Frequently Asked Questions
Most people stay near 20 to 30 grams of net carbs a day.
Moderate protein is fine and protects muscle. Very high intake can interfere.
From fat, once protein and the small carb amount are set.
Scientific References
- Volek, J. S., & Phinney, S. D. (2011). The Art and Science of Low Carbohydrate Living.
- Paoli, A., et al. (2013). Ketogenic diet in health and disease. European Journal of Clinical Nutrition, 67, 789–796.