Keto Macros Calculator
Results are estimates only and may not reflect your individual needs. This tool is for educational purposes only and is not medical advice.
Calculate your daily fat, protein, and net carb targets for a ketogenic diet.
Your result will appear here
Complete the form and press Calculate Keto Macros.
Estimated result
Ketogenic diet should be started under medical supervision. Not suitable for everyone.
Why use this calculator
A ketogenic diet requires precise macro ratios to maintain nutritional ketosis. Even moderate protein or carbohydrate overages can prevent or break ketosis. This calculator gives you the correct fat, protein, and carb targets for your body weight and calorie goal.
How to use this calculator
Enter your details and activity level and press Calculate. The result shows a slight calorie deficit from your TDEE and breaks it into fat (70%), protein (25%), and net carbs (5%).
What the result means
The standard ketogenic ratio keeps net carbohydrates very low (under ~50 g/day for most people) to promote nutritional ketosis, where the body uses fat as its primary fuel source.
Important limitations
A ketogenic diet is not suitable for everyone. People with certain medical conditions (diabetes, kidney disease, pancreatitis) should consult a doctor before starting. The adaptation period (2–4 weeks) can involve fatigue and performance reduction.
FAQ
How many carbs can I eat on keto?
Typically under 20–50 g of net carbs per day, depending on individual tolerance.
What are net carbs?
Total carbohydrates minus dietary fibre. Fibre does not raise blood sugar and is not counted toward the keto carb limit.
Why do I need to enter my age?
Age affects metabolic rate and body composition. The formulas used here are validated for adults (18+). Child and teen calculations require different growth-adjusted reference ranges not covered by this tool.
These estimates are for educational purposes only and are not medical advice. They are not intended for children, teens, pregnancy, eating disorder recovery, or medical conditions.