Keto Macro Calculator: Fat, Protein & Net Carbs

Keto macros for weight loss

A standard ketogenic split is about 70–75% of calories from fat, 20–25% from protein and 5–10% from carbohydrate, usually 20–50 g net carbs a day. Weight loss on keto still requires a calorie deficit; the calculator starts from your TDEE, subtracts the deficit you choose, fixes protein and carbs, and gives the remainder to fat.

Net carbs explained

Net carbs = total carbohydrate − fibre (and, on labels, − sugar alcohols). Fibre is not digested into glucose, so it does not count against the carb limit. Our Nutrition Facts pages list both totals; the nutrition label guide shows where to find them.

Keto macros for women

The percentages are the same; the grams are lower because calorie needs are lower. A 65 kg woman on 1,500 calories at 25 g net carbs might land at about 115 g fat, 95 g protein, 25 g carbs. Protein at 1.2–1.7 g/kg protects muscle; going too low on protein to “stay in ketosis” is a common mistake.

How the keto calculator works

1) Estimate TDEE with Mifflin-St Jeor. 2) Apply your goal (deficit, maintenance or surplus). 3) Set net carbs (default 25 g) and protein by body weight. 4) Fill the remaining calories with fat at 9 kcal/g. Change the carb limit or protein ratio and everything recalculates.

Sources

• Dietary Guidelines for Americans (current edition; AMDR) — https://www.dietaryguidelines.gov/
• Mifflin-St Jeor equation, PubMed 2305711 — https://pubmed.ncbi.nlm.nih.gov/2305711/
• Harvard T.H. Chan Nutrition Source, Diet review: ketogenic diet — https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/

This calculator is educational and not medical advice. If you have a health condition, are pregnant, or are under 18, ask a clinician before changing your diet.