Keto Macro Calculator – Your Daily Fat, Protein and Net Carbs
Keto Macro Calculator
Calculate your optimal ketogenic macros instantly. Keep your carbs strictly low, protein moderate, and fats high to enter and maintain fat-burning ketosis.
Quick answer
A keto macro calculator tells you how much fat, protein and net carbs to eat each day on a ketogenic diet. Enter your gender, age, weight, height and activity level, choose a goal and a daily net carb limit, and click Calculate Keto Macros. The tool sets your carbs as a fixed ceiling, protein at about 25% of calories and fat for the rest.
Our free keto macro calculator is designed for low carb, high fat eating. Instead of a fixed percentage for carbs, it caps net carbs in grams (20, 25, 30 or 50 g), because that is how most people track keto.
This keto macro calculator gives estimates for healthy adults. If you have diabetes, take blood pressure or blood sugar medication, are pregnant or breastfeeding, or have kidney, liver or gallbladder problems, speak to a doctor before starting keto.
How the Keto Macro Calculator Works
The keto macro calculator estimates your BMR with the Mifflin-St Jeor equation, multiplies it by your activity level, and adjusts for your goal: minus 500 calories for weight loss, minus 250 for slow loss, no change for maintenance and plus 250 for muscle gain.
It then fixes net carbs at your chosen limit, sets protein at about 25% of calories and fills the remaining calories with fat, which is usually around 70%. Fat has 9 calories per gram; protein and carbs have 4.
| Net carb limit | Typical use |
|---|---|
| 20 g (Strict Keto) | Fastest route into ketosis for most beginners |
| 25 g (Standard Keto) | Common daily target once adapted |
| 30 g (Relaxed Keto) | Active people or those who are well adapted |
| 50 g (Low Carb) | Maintenance or a gentler low carb diet |
How to Use the Keto Macro Calculator
Use the keto macro calculator in four steps.
Step 1: Enter Your Gender, Age, Weight and Height
Choose Metric or Imperial, select Male or Female, and enter your age, weight and height.
Step 2: Choose Your Activity Level and Keto Goal
Pick your weekly activity, then choose Weight Loss, Slow Weight Loss, Maintain Current Weight or Keto Muscle Gain.
Step 3: Set Your Daily Net Carb Limit
Select Strict (20 g), Standard (25 g), Relaxed (30 g) or Low Carb (50 g). This is the most important keto setting.
Step 4: Read Your Keto Calories and Macros
Click Calculate Keto Macros to see your daily calories and grams of fat, protein and net carbs. For example, 1,855 calories gives about 143 g fat, 116 g protein and 25 g net carbs.
What Are Net Carbs?
Net carbs are total carbohydrates minus fibre (and, on some labels, certain sugar alcohols). Fibre is not fully digested, so it has little effect on blood sugar. For example, a food with 10 g carbs and 6 g fibre has about 4 g net carbs.
Keto Macro Tips
- Treat net carbs as a ceiling and protein as a target; fat can flex up or down to manage hunger.
- Fill carbs with leafy greens, cauliflower, broccoli, zucchini and avocado.
- Drink enough water and get sodium, potassium and magnesium to reduce keto flu symptoms.
- Recalculate with the keto macro calculator after every few kilograms lost.
Why Use a Keto Macro Calculator?
Many people eat too much protein or too little fat on keto, which can slow progress or leave them hungry. A keto macro calculator gives clear daily numbers that match your body, so you can plan meals and track with confidence instead of guessing.
Frequently Asked Questions
Is this keto macro calculator free?
Yes. It is free with no sign-up.
How many carbs can I eat on keto?
Most people stay at or below 20 to 30 g of net carbs a day to reach and keep ketosis.
What percentage of calories should come from fat on keto?
Usually around 65% to 75%. This calculator sets fat at about 70% after carbs and protein are fixed.
How much protein do I need on keto?
A moderate amount, about 25% of calories in this calculator, helps preserve muscle.
Do I count total carbs or net carbs?
This calculator uses net carbs, which are total carbs minus fibre.
Is keto safe for everyone?
No. People with certain medical conditions or on some medications should talk to a doctor first.