Calculate your keto macros
Use the flexible inputs below for maintenance, fat loss, recomp, or lean gain planning. The calculator uses responsive fields in three columns on large screens, two on smaller screens, and one on mobile.
Example data table
| Profile | Calories | Net carbs | Protein | Fat | Goal |
|---|---|---|---|---|---|
| Female, 32, 68 kg, 165 cm, light activity | 1,648 kcal | 25 g | 106 g | 120 g | Fat loss |
| Male, 40, 88 kg, 180 cm, moderate activity | 2,418 kcal | 30 g | 145 g | 180 g | Maintenance |
| Male, 28, 75 kg, 178 cm, very active | 2,739 kcal | 35 g | 150 g | 212 g | Lean gain |
Formula used
- BMR: Mifflin-St Jeor equation. Male = 10×kg + 6.25×cm − 5×age + 5. Female = 10×kg + 6.25×cm − 5×age − 161.
- TDEE: BMR × activity multiplier to estimate daily energy expenditure.
- Target calories: TDEE × (1 + goal adjustment percentage).
- Lean mass: Body weight × (1 − body fat percentage). If body fat is blank, total body weight is used.
- Protein grams: Protein factor × chosen weight basis in kilograms.
- Carb grams: Fixed net carb target, or target calories × carb percentage ÷ 4.
- Fat grams: (Target calories − protein calories − carb calories) ÷ 9.
- Keto ratio: Fat grams ÷ (protein grams + carb grams).
How to use this calculator
- Select your preferred units, then enter sex, age, body size, and activity level.
- Choose your goal. Use custom adjustment when you want a precise calorie increase or reduction.
- Add body fat if known. That improves lean mass based protein calculations.
- Choose protein basis and protein factor. Training hard usually needs higher protein support.
- Select a carb method. Fixed carbs suit strict keto, while percentage suits flexible planning.
- Enter meals per day to estimate per meal calories and macros.
- Press Calculate macros to display results above the form and under the page header.
- Use the CSV or PDF buttons to export the generated result summary.
Frequently asked questions
1. What are keto macros?
Keto macros are daily targets for fat, protein, and net carbs. They are arranged to keep carbs low, moderate protein intake, and higher fat intake for ketogenic eating.
2. What net carb target is common on keto?
Many people start between 20 and 30 grams of net carbs daily. Tolerance varies by body size, activity, insulin sensitivity, and training demands.
3. Why does body fat percentage matter here?
Body fat allows lean mass estimation. That helps set protein more precisely, especially for people cutting body fat or protecting muscle while eating fewer calories.
4. Should protein be based on lean mass or total weight?
Lean mass is often better when body fat is known. Total weight works well when body fat is unknown or when you want a simpler planning method.
5. Why can fat grams become very high?
After protein and carbs are assigned, fat fills the remaining calories. Higher calorie targets or lower carb settings naturally push fat grams upward.
6. Is this calculator good for fat loss?
Yes, it includes preset and custom calorie deficits. Fat loss still depends on adherence, food quality, recovery, and consistent progress tracking over time.
7. Can athletes use keto macro planning?
Athletes can use it, but needs differ by sport intensity and volume. Endurance and strength athletes may need more calories, protein, electrolytes, and careful carb timing.
8. Are these results medical or nutrition advice?
No. This tool provides planning estimates only. People with diabetes, kidney disease, pregnancy, or medication needs should consult a qualified clinician or dietitian.