Keto Calculator
HealthCalculate your daily keto macros — fat, protein, and net carbs in grams — based on your BMR, activity level, goal, and preferred keto style in seconds.
Gender
Age
yrs
1580
Weight
kg
30200
Height
cm
100250
Activity Level
Goal
Keto Style
Daily Calories — Standard Keto
—kcal/day
Fat
—
g/day
Protein
—
g/day
Net Carbs
—
g/day
What is a Keto Macros?
A keto calculator estimates the daily fat, protein, and net carbohydrate targets needed to follow a ketogenic diet, based on your body's actual energy requirements rather than a generic percentage guess. It starts with your Basal Metabolic Rate (BMR) — the calories your body burns at rest — using the Mifflin-St Jeor equation, then scales that by your activity level to estimate your Total Daily Energy Expenditure (TDEE). From there, the calculator applies a ketogenic macro split, typically 70-75% fat, 20-25% protein, and 5-10% net carbs, and converts those percentages into concrete gram targets you can use for meal planning.
The ketogenic diet works by restricting carbohydrate intake enough — usually to 20-30 grams of net carbs per day — that the body shifts from burning glucose to burning fat and producing ketones for fuel, a metabolic state called nutritional ketosis. Getting the calorie and macro targets right matters: too much protein can interfere with ketosis for some people, while too few calories can undermine energy levels and training performance. This calculator is closely related to the TDEE Calculator, which produces the same underlying maintenance calorie number, and the Macro Calculator, which uses a more balanced (non-keto) macro ratio for general fitness goals.
How to use this Keto Macros calculator
- Select your Gender using the male/female toggle at the top of the form.
- Adjust the Age, Weight, and Height sliders (or type exact values) to match your stats.
- Choose your Activity Level from the five option cards — each shows the multiplier and a description like "3–5 days/week exercise" to help you pick accurately.
- Choose your Goal — Weight Loss, Maintain, or Weight Gain — from the three goal buttons.
- Choose your Keto Style — Standard, High-Protein, or Targeted/Moderate — to set your fat/protein/net-carb ratio.
- Read your results in the result card: Daily Calories is shown large at the top, with Fat, Protein, and Net Carbs broken out in grams below it.
- Use the step-by-step breakdown underneath the results to see exactly how your BMR, TDEE, and final macro grams were calculated.
Formula & Methodology
Step 1 — BMR (Mifflin-St Jeor equation): For men:BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5For women:BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161Step 2 — TDEE (maintenance calories):TDEE = BMR × activity multiplier, where the multiplier ranges from 1.2 (sedentary) to 1.9 (extremely active). Step 3 — Goal-adjusted daily calories:Daily Calories = TDEE − 500(weight loss),TDEE(maintenance), orTDEE + 300(weight gain), floored at a minimum of 1,200 kcal/day. Step 4 — Keto macro split:Fat (g) = (Daily Calories × fat%) ÷ 9Protein (g) = (Daily Calories × protein%) ÷ 4Net Carbs (g) = (Daily Calories × carb%) ÷ 4, capped to a 15-30 g/day range. Worked example: A 30-year-old male, 80 kg, 178 cm, moderately active, on a weight-loss goal with Standard Keto: BMR ≈ 1,798 kcal → TDEE ≈ 2,787 kcal → Daily Calories ≈ 2,287 kcal → Fat ≈ 191 g, Protein ≈ 114 g, Net Carbs ≈ 29 g (capped).
Frequently Asked Questions
The keto calculator estimates your daily calorie needs using the Mifflin-St Jeor BMR formula, then splits those calories into a high-fat, moderate-protein, low-carb ratio suited to the ketogenic diet. You enter your gender, age, weight, height, activity level, and goal, and the tool converts your total daily calories into grams of fat, protein, and net carbs. It removes the guesswork of manually converting percentages into gram targets for each macronutrient.
Standard keto is typically around 70-75% of calories from fat, 20-25% from protein, and 5-10% from net carbs. This calculator offers three preset styles — Standard Keto, High-Protein Keto, and Targeted/Moderate Keto — so you can match the split to your training intensity and muscle-preservation goals. Net carbs are capped in a practical 15-30 gram per day range regardless of total calories, since that is the range most people need to reach and maintain ketosis.
Most people enter and stay in nutritional ketosis eating between 20 and 30 grams of net carbs per day, though some individuals need to go lower and others have more metabolic flexibility. Net carbs are calculated as total carbohydrates minus fiber (and minus sugar alcohols, for products that contain them), since fiber is not digested into glucose. This calculator caps its net carb recommendation within that 15-30 gram range so the number stays actionable no matter how many total calories you are eating.
Total carbs include everything on the nutrition label under carbohydrates, while net carbs subtract fiber and, in many tracking approaches, sugar alcohols like erythritol. Because fiber does not raise blood glucose or interfere with ketosis, most keto trackers use net carbs as the number that matters for staying in a fat-burning state. This calculator's carb output is a net carb target, not a total carb target.
The [Macro Calculator](/macro-calculator/) produces a general-purpose protein, carb, and fat split for any diet style, with carb percentages in the 35-40% range. The Keto Calculator is purpose-built for the ketogenic diet, capping net carbs at a strict 15-30 grams per day and shifting the bulk of calories to fat rather than carbohydrate. If you are not following a ketogenic diet, the Macro Calculator's balanced split is the more appropriate tool.
Standard Keto (75% fat / 20% protein / 5% net carbs) suits most people starting out and prioritizes fat-adaptation. High-Protein Keto (65% fat / 30% protein / 5% net carbs) is better for people doing resistance training who want to preserve or build lean muscle while in ketosis. Targeted/Moderate Keto (70% fat / 25% protein / 5% net carbs) is a middle-ground option for people who are moderately active and want a bit more protein without fully departing from a classic keto ratio.
Enter your gender, age, weight, and height, then select your activity level, goal, and preferred keto style from the option cards. The calculator updates instantly and shows your daily calorie target along with fat, protein, and net carb grams. You can adjust any field to see how the numbers shift, and the URL updates automatically so you can bookmark or share your specific result.
Yes — select 'Weight Loss' as your goal and the calculator applies a 500 kcal daily deficit to your maintenance calories (TDEE) before splitting the result into keto macros. This produces a lower calorie target while keeping the same fat, protein, and net carb ratios, which is the standard approach for a ketogenic weight-loss diet. A 500 kcal daily deficit corresponds to roughly one pound (0.45 kg) of fat loss per week.
BMR (Basal Metabolic Rate) is the number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation. This calculator computes your BMR with the Mifflin-St Jeor equation, then multiplies it by an activity factor to estimate your Total Daily Energy Expenditure (TDEE) — the calorie baseline your keto macros are built from. You can see this full breakdown in the [BMR Calculator](/bmr-calculator/) and [TDEE Calculator](/tdee-calculator/) if you want the intermediate numbers on their own.
On a ketogenic diet, fat supplies the majority of your calories — 70-75% in a standard split — because carbohydrate intake is deliberately restricted to keep the body burning fat and ketones for fuel instead of glucose. Since fat contains 9 calories per gram versus 4 calories per gram for protein or carbs, a large percentage of calories translates into a larger gram number than people expect coming from a standard diet. This is expected and by design; it is not a sign of an error in the calculation.
The ketogenic diet is not appropriate for everyone, including people with certain metabolic conditions, a history of pancreatitis, or those on medications like SGLT2 inhibitors or insulin without medical supervision. This calculator provides macro targets based on standard formulas and does not account for individual medical history, so anyone considering a ketogenic diet should consult a healthcare provider or registered dietitian first, especially if pregnant, nursing, or managing a chronic condition.
The [TDEE Calculator](/tdee-calculator/) and [Calorie Calculator](/calorie-calculator/) tell you your total daily calorie needs but do not break those calories into a specific macronutrient ratio. The Keto Calculator takes that same calorie baseline and applies a ketogenic-specific split — high fat, moderate protein, capped net carbs — so you get gram targets ready to use for meal planning and tracking, rather than just a single calorie number.
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