🥑 Keto Macro Calculator
Quick Start: Calculate Your Macros
Use the tool below to get your custom keto macros instantly. Just enter your age, gender, height, weight, activity level, and goal to get started.
Start Your Keto Journey with Precision
What the Keto Calculator Does
- Calculates your Basal Metabolic Rate (BMR) using the Mifflin-St. Jeor Equation
- Adjusts for your Total Daily Energy Expenditure (TDEE) based on your activity level
- Applies calorie deficits/surpluses based on your goal (fat loss, muscle gain, maintenance)
- Gives precise macro targets for fat, protein, and net carbs
How the Keto Calculator Works
- Step 1 – BMR: We calculate your BMR using the Mifflin-St. Jeor Equation based on your age, height, weight, and gender.
- Step 2 – TDEE: BMR is multiplied by an activity multiplier (sedentary to very active).
- Step 3 – Goal Adjustment: Choose fat loss (15–25% deficit), maintenance (TDEE), or muscle gain (5–15% surplus).
- Step 4 – Macros Split: Fat: 65–80%, Protein: 15–30%, Net Carbs: 5–10% (typically under 30g/day).
Example (for 2000 kcal/day): 156g fat, 100g protein, 25g net carbs.
Net Carbs vs. Total Carbs – What Really Matters on Keto
Net Carbs = Total Carbs − Fiber − Sugar Alcohols
Net carbs are the digestible carbs that impact blood sugar and insulin, essential for staying in ketosis.
- In the U.S., food labels show total carbs—subtract fiber/sugar alcohol manually.
- In Europe & Australia, net carbs are usually already listed.
Ideal Keto Macro Ratios for Different Goals
| Goal | Fat % | Protein % | Net Carbs % |
|---|---|---|---|
| Weight Loss | 70–80% | 20–25% | 5–10% |
| Maintenance | 70% | 20–25% | 5–10% |
| Muscle Gain | 65–75% | 25–30% | 5–10% |
Keto Calculator FAQ
How many carbs can I eat to stay in ketosis?
Typically under 30g of net carbs per day is recommended for most people.
What’s the ideal protein intake for keto?
Aim for 0.7–1.2g of protein per pound of lean body mass, adjusted to your activity level.
Can I gain weight using this calculator?
Yes, just set your goal to a calorie surplus for lean mass gain while staying in ketosis.
Will too much protein kick me out of ketosis?
Not usually, but extremely high protein intake can reduce ketone levels. Stay within recommended ranges.
How often should I update my macros?
Recalculate every 4–6 weeks or after major body weight or activity level changes.
Reviewed by a Certified Nutrition Expert
Lisa Reynolds, MS, RD
Board-Certified Dietitian | Specialist in Ketogenic Nutrition & Metabolic Therapy
Design Your Keto Macros
🎯 Calculate Your Keto Macros
Design your keto-friendly macros using our Macro Calculator to stay on track with your low-carb goals.
- 🔥 Fat Loss
- 💪 Muscle Gain
- ⚖️ Weight Maintenance
Set Fats Right
🎯 Calculate Your Fat Intake
Ensure you’re consuming the right amount of fats for ketosis with our Fat Intake Calculator.
- 🔥 Fat Loss
- 💪 Muscle Gain
- ⚖️ Weight Maintenance
Track Net Carbs
🎯 Calculate Your Net Carbs
Track your net carb intake effectively with our Net Carbs Calculator, essential for a successful keto diet.
- 🔥 Fat Loss
- 💪 Muscle Gain
- ⚖️ Weight Maintenance
Start Your Keto Journey Now
🎯 Ready to reach your weight loss or performance goals? Use our Keto Calculator to get your custom macros and make the ketogenic diet work for you—starting today.