Keto Calculator: Daily Keto Macros
This keto calculator sets your daily ketogenic diet macros. It estimates your calorie needs from age, sex, weight, height and activity, then applies your goal as a calorie deficit or surplus. Net carbs are fixed at a level you choose, usually 20 to 30 grams. Protein is set from your lean body mass using your body fat percentage, so it protects muscle without overshooting, and fat fills the rest of your calories. You get grams and calories for each macro, the percent split, and a simple per-meal guide. It is a planning estimate, not medical advice.
Keto Calculator
Daily keto macros from your body, body fat and goal.
How to use the Keto Calculator
- Enter your sex, age, weight, height and activity.
- Add your body fat percent, or an estimate.
- Choose net carbs, protein level and goal.
- Read your daily fat, protein and net carb grams.
Keto macros
Calories = BMR × activity × (1 + goal %). Protein = lean mass (lb) × factor. Fat grams = (calories - protein × 4 - net carbs × 4) ÷ 9.
Features
- Calories from Mifflin-St Jeor
- Protein from lean body mass
- Custom net carb limit
- Deficit or surplus goal
- Grams, calories and percent
- Per-meal guide
Frequently asked questions
What are typical keto macros?
Roughly 70% to 75% of calories from fat, 20% to 25% from protein and 5% to 10% from carbs, with net carbs often 20 to 50 grams a day.
How many net carbs on keto?
Most people use 20 to 30 grams of net carbs a day to reach ketosis. Net carbs are total carbs minus fiber.
How much protein should I eat on keto?
A common target is 0.6 to 1.0 grams per pound of lean body mass, more if you lift weights.
Why does body fat matter?
Protein is based on lean mass, not total weight, so knowing body fat avoids setting protein too high or too low.
Is fat a limit or a goal on keto?
Fat fills the rest of your calories. If you want to lose weight faster you can eat a bit less fat, as long as protein and carbs stay on target.