Keto Macro Calculator
Your keto macros
20% calorie deficit
- BMR (at rest)
- 1,780 kcal
- Maintenance (TDEE)
- 2,760 kcal
- Formula
- Mifflin-St Jeor
Then check any plate with Is My Meal Keto?
What should I eat today?
Turn the ingredients you like or already have into a keto breakfast, lunch & dinner, net carbs counted.
How the keto calculator works
The math runs in three steps. First it estimates how many calories you burn at rest, your basal metabolic rate, using the Mifflin-St Jeor formula, or the Katch-McArdle formula if you add your body fat percentage. Then it multiplies that by an activity factor to get your total daily energy expenditure, the calories you burn in a normal day. Finally it adjusts for your goal and splits the result into macros.
Carbs come first and stay fixed at your daily limit, 20 grams by default. Protein is set from your body weight so you keep muscle while losing fat. Fat then fills the calories that remain, which is why fat is the largest share on keto. The percentages you see are the outcome of those grams, not a target you chase.
What the numbers mean
- Net carbs: total carbohydrate minus fiber. Keeping this at 20 to 25 grams is the fastest way into ketosis for most people.
- Protein: the muscle-sparing macro. Too little on a deficit costs you lean mass, so the target scales with your weight.
- Fat: your main fuel on keto. It is the flexible macro, so eat to your target on hungry days and a little under when you are not.
- Calories: the deficit or surplus that drives weight change. Keto controls appetite, but the calorie math still decides the scale.
Put your macros to work
Numbers are the easy part. Hitting them daily is where a plan helps. Turn your targets into real meals with the Keto Day Builder, sanity-check any plate with Is My Meal Keto?, and look up net carbs for any ingredient in the keto food database. New to all this? Start with our keto basics guides.
Keto calculator FAQ
How do I calculate my keto macros?
Start from your calorie needs, then split them into three targets. Keep net carbs low, usually 20 to 25 grams a day. Set protein from your body weight, roughly 0.6 to 1.0 grams per pound. Fill the rest of your calories with fat. This calculator does all of that for you: enter your age, height, weight, activity, and goal, and it returns grams of carbs, protein, and fat.
What are the ideal keto macro percentages?
A standard ketogenic diet lands near 70 to 75% of calories from fat, 20 to 25% from protein, and 5 to 10% from carbohydrate. Percentages are a guide, not the target you track. It is easier to hit fixed grams each day, especially the carb limit, which is why this tool gives you grams first and shows the percentages alongside.
How much protein should I eat on keto?
Enough to protect muscle without stalling ketosis, usually 0.6 to 1.0 grams per pound of lean body mass. Lightly active people sit near the lower end, people who lift or train hard sit higher. Protein does not kick you out of ketosis for most people, so do not fear it. This calculator scales protein to your weight and lets you pick a lower, moderate, or higher target.
How many carbs can I eat and stay in ketosis?
Most people reach and hold ketosis at 20 to 50 grams of net carbs per day, and 20 to 25 grams is a safe starting point. Net carbs are total carbohydrate minus fiber. The calculator defaults to 20 grams, and you can raise or lower it under the fine-tune options.
Should I eat in a calorie deficit on keto?
If your goal is fat loss, yes. This tool applies a 20% deficit for the lose-fat goal, keeps you at maintenance for maintain, and adds 10% for muscle gain. Keto helps with appetite control, but weight loss still comes down to eating fewer calories than you burn over time.
Is this keto calculator free?
Yes. It runs instantly in your browser, needs no signup, and stores nothing on a server. Your last entries are saved only on your own device so the tool remembers them next time.