A ketogenic diet is a high-fat, very low-carb eating pattern that shifts your body into ketosis — burning fat for fuel instead of carbohydrates. Getting your macros right is critical: too many carbs kicks you out of ketosis, too little protein causes muscle loss.
Calculate Your Keto Macros
How to Use the Keto Macro Calculator
This keto macro calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR), applies your activity multiplier to get Total Daily Energy Expenditure (TDEE), adjusts for your goal, then splits calories into standard ketogenic ratios: 75% fat, 20% protein, 5% carbs.
Step 1: Enter Your Stats
Enter your weight and height — the calculator supports kg/cm or lbs/ft using the unit toggles. Add your age and sex, as these affect the BMR calculation (men have slightly higher BMR at the same weight due to average body composition differences).
Step 2: Select Activity and Goal
Choose the activity level that best describes your typical week. Most office workers fall into "Sedentary" or "Light." People with regular gym sessions 3-5 days per week should select "Moderate." For weight loss, the −500 cal/day deficit targets approximately 1 lb/week of fat loss.
Step 3: Apply Your Macros
Track fat, protein, and carbohydrates using a food app or diary. The critical constraint is keeping net carbs below 20–50g per day. Net carbs = total carbs − fiber. Most people need to stay below 30g net carbs to reliably maintain nutritional ketosis, especially when starting.
FAQ
Is this keto macro calculator free?
Yes, completely free with no signup required. All calculations run locally in your browser.
Is my data safe?
Yes, all calculations run in your browser. No data is sent to any server.
How many carbs can I eat on keto?
Most ketogenic diets limit net carbs to 20–50g per day (about 5% of calories). Stricter therapeutic keto protocols use even lower limits. This calculator sets carbs at 5% of total calories, which works for most people trying to enter or maintain ketosis.
How much protein should I eat on keto?
Protein typically comprises 20–25% of calories on a standard ketogenic diet. This equates to roughly 0.6–1.0g per pound of lean body mass. Too little protein causes muscle loss; too much can raise blood sugar via gluconeogenesis. This calculator targets the upper range to preserve muscle.
What is the difference between standard and strict keto?
Standard keto (SKD) is 70-75% fat, 20-25% protein, 5% carbs — suitable for most people. Strict therapeutic keto (used for epilepsy) may be 90% fat with even lower protein and carbs. This calculator uses standard keto ratios for general health and weight loss goals.
Do I count net carbs or total carbs on keto?
Most keto practitioners count net carbs (total carbs minus fiber), since fiber does not raise blood sugar. The 20–50g net carb target is the standard recommendation. This calculator shows total calories; you track net carbs separately from food labels.