Keto Macro Calculator
Calculate your personalized ketogenic diet macros for optimal fat loss, muscle gain, or therapeutic benefits.
Personal Information
Your current body weight
Estimate if unknown
Activity Level & Goals
Recommended: 15-25%
Keto Preferences
Most stay under 20-30g
0.8-1.0 for most people
Your Keto Macros
Daily Fat
76% of calories
Daily Protein
20% of calories
Daily Net Carbs
4% of calories
Daily Calories
TDEE: 2,454
Ketogenic Ratio
Adjust macros
Per Meal Breakdown (3 meals/day)
Weight Loss Projection
How it works
A keto macro calculator splits your daily calories into the very-low-carb ratios of a ketogenic diet — high fat, moderate protein, minimal carbs — to push your body to burn fat for fuel (ketosis). It converts each macro's calorie share into grams.
Keto macros
Fat ≈ 70% · cal ÷ 9 Protein ≈ 25% · cal ÷ 4 Carbs ≈ 5% · cal ÷ 4
- cal
- daily calorie target
- ÷ 9, ÷ 4
- calories per gram (fat 9; protein/carb 4)
Worked example
- 2,000 calories/day
- 70% fat / 25% protein / 5% carbs
- Fat: 1,400 ÷ 9 ≈ 156 g
- Protein: 500 ÷ 4 = 125 g
- Carbs: 100 ÷ 4 = 25 g
≈ 156 g fat, 125 g protein, 25 g carbs.
Good to know
- Keeping carbs very low (often under 20–50 g net) is what triggers and maintains ketosis.
- Enough protein protects muscle, but very high protein can blunt ketosis.
- The keto transition can cause temporary fatigue (the “keto flu”); electrolytes and fluids help.
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Frequently Asked Questions
How often should I exercise?
The WHO recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week, plus muscle-strengthening activities 2+ days per week.
What is a healthy rate of weight loss?
A sustainable and healthy rate is 1-2 pounds per week, achieved through a combination of balanced nutrition and regular physical activity.
How much water should I drink daily?
General recommendation is 8-10 glasses (2-2.5 liters) per day, but this varies based on activity level, climate, and individual needs. Your urine should be pale yellow.
How often should I exercise?
The WHO recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity per week.
What is a balanced diet?
A balanced diet includes variety from all food groups: fruits, vegetables, whole grains, lean proteins, and healthy fats.
How much water should I drink?
General recommendation is 8-10 glasses (2-2.5 liters) per day, adjusted for activity level and climate.
How important is sleep?
Sleep is crucial for physical recovery, mental health, and overall wellbeing. Adults need 7-9 hours nightly.