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Keto Macro Calculator

Find your daily calories and keto macros. Enter your details and goal, pick a net carb limit between 20 and 50 g, and the calculator sets protein from your body weight and fills the remaining calories with fat.

Sex
Units
years
%

If known, uses the Katch-McArdle formula

ft
in
lb
cm
kg
g

Keto is usually 20–50 g

g/kg

1.2–2.0 g/kg is common; more when lifting

Enter your values to see the result.
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How to use the Keto Macro Calculator

  1. Choose your sex and units, then enter age, height and weight. Add body fat % if you know it.
  2. Pick your activity level and goal, such as a 20% deficit for weight loss.
  3. Set your net carb limit (20–25 g for strict keto, up to 50 g for a more relaxed approach).
  4. Adjust protein if you lift weights or want a higher intake.
  5. Press Calculate macros to see calories and grams of fat, protein and net carbs.

How the keto calculator works

  1. BMR (Mifflin-St Jeor): 10 × weight (kg) + 6.25 × height (cm) − 5 × age + 5 (men) or − 161 (women). With body fat: 370 + 21.6 × lean mass (kg).
  2. TDEE = BMR × activity factor (1.2 to 1.9).
  3. Calories = TDEE × (1 + goal), for example × 0.8 for a 20% deficit.
  4. Protein = weight (kg) × g/kg setting; net carbs = your limit.
  5. Fat = (calories − protein × 4 − net carbs × 4) ÷ 9.

Example: a 35-year-old woman, 5 ft 6 in (167.6 cm), 170 lb (77.1 kg), lightly active, 20% deficit: BMR ≈ 1,483 kcal, TDEE ≈ 2,039 kcal, target ≈ 1,631 kcal. Protein 123 g and 25 g net carbs leave about 115 g fat.

Calories per gram and typical keto split

Macrokcal per gramTypical share on ketoTreat it as
Fat960–75% of caloriesA ceiling when losing weight
Protein420–30% of caloriesA target
Net carbs45–10% (20–50 g)A limit

Activity factors: sedentary 1.2, light 1.375, moderate 1.55, very active 1.725, athlete 1.9. These are standard estimates; track your weight for 2–3 weeks and adjust calories if progress differs from what you expect.

Frequently asked questions

How are keto macros calculated?

First your maintenance calories (TDEE) are estimated from your BMR and activity level. The goal adjusts that number. Protein is your weight in kg × your protein setting, net carbs are the limit you choose, and the remaining calories come from fat: fat grams = (calories − protein × 4 − carbs × 4) ÷ 9.

How many carbs can I eat on keto?

Most ketogenic diets keep net carbs at roughly 20 to 50 g a day. Many people start at 20–25 g to make ketosis more likely and adjust from there.

What are net carbs?

Net carbs are total carbohydrates minus fiber (and often minus some sugar alcohols such as erythritol). Fiber is not digested into glucose the way starch and sugar are, so it is usually not counted toward the keto limit.

Is fat a limit or a target on keto?

When losing weight, fat is best treated as a ceiling: you do not need to eat all of it if you are satisfied. Protein is a target, and carbs are a limit.

How much protein should I eat on keto?

A common range is 1.2 to 2.0 g per kg of body weight a day, toward the top for people who strength train. Moderate protein does not usually stop ketosis for most people.

Which BMR formula does this use?

Mifflin-St Jeor by default: 10 × kg + 6.25 × cm − 5 × age, + 5 for men or − 161 for women. If you enter body fat, it uses Katch-McArdle: 370 + 21.6 × lean body mass in kg.

Is keto safe for everyone?

No. Keto is not suitable for everyone. Talk to a doctor first if you are pregnant or breastfeeding, have diabetes, kidney, liver or gallbladder disease, or take medication. This calculator gives estimates, not medical advice.

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