Calculate Macros for Keto Diet
Enter your body details, activity level, diet goal, net carb target, and protein setting. The result appears above this form after submission.
Formula Used
BMR: Mifflin St Jeor equation.
Male: BMR = 10 × weight kg + 6.25 × height cm − 5 × age + 5
Female: BMR = 10 × weight kg + 6.25 × height cm − 5 × age − 161
TDEE: BMR × activity factor
Target calories: TDEE × goal adjustment, unless manual calories are entered
Protein: lean mass kg × selected protein factor
Carbs: selected daily net carb limit
Fat: remaining calories ÷ 9
How to Use This Calculator
- Select your preferred unit system.
- Enter sex, age, height, and weight.
- Add body fat percentage if you know it.
- Select your activity level and goal.
- Set your net carb limit.
- Choose a protein factor for your lean mass.
- Press calculate and review the results above the form.
- Download the results as CSV or PDF.
Example Data Table
| Profile | Calories | Net Carbs | Protein | Fat | Use Case |
|---|---|---|---|---|---|
| Female, 65 kg, light activity | 1,540 kcal | 20 g | 95 g | 120 g | Fat loss |
| Male, 82 kg, moderate activity | 2,050 kcal | 25 g | 135 g | 158 g | Cutting |
| Male, 76 kg, very active | 2,650 kcal | 35 g | 150 g | 216 g | Lean gain |
Keto Macro Planning Guide
What Keto Macros Mean
Keto macro planning focuses on fat, protein, and net carbs. The goal is to keep carbs low. Fat then supplies most daily energy. Protein supports muscle, recovery, and fullness. This calculator estimates each target from your body data. It also shows meal level numbers.
Why Calories Still Matter
A keto diet can reduce hunger for many people. Still, energy balance matters. Fat loss usually needs a calorie deficit. Maintenance needs stable calories. Lean gain usually needs a small surplus. The calculator first estimates BMR. Then it adjusts that number by activity.
Choosing Net Carbs
Net carbs are total carbs minus fiber and some sugar alcohols. Many strict keto plans use twenty to thirty grams daily. Some active users can handle more. Beginners often start lower. The best target depends on goals, meals, and tolerance. Track your response for several weeks.
Setting Protein
Protein should not be ignored. Too little can affect lean mass. Too much may crowd out fat calories. This tool uses lean mass when body fat is entered. Otherwise, it uses body weight. A moderate protein factor is usually practical. Active users may choose a higher value.
Using the Results
Use the daily targets as planning numbers. Build meals around protein first. Add low carb vegetables. Then add fats to reach calories. Review the chart for macro balance. Export the report when you need records. Recalculate after weight changes. This tool is educational and not medical advice.
Frequently Asked Questions
1. What are keto macros?
Keto macros are daily targets for fat, protein, and net carbs. They help keep carbohydrates low while setting enough protein and calories for your selected goal.
2. What are net carbs?
Net carbs usually mean total carbohydrates minus fiber. Some people also subtract certain sugar alcohols. Use the method that matches your food labels and plan.
3. How many carbs should I use?
Many keto plans start near 20 to 30 net grams daily. Active users may use more. The right level depends on results and tolerance.
4. Why is fat calculated last?
Carbs and protein are set first. Fat then fills the remaining calories. This keeps the calorie target consistent with your chosen goal.
5. Should I enter body fat percentage?
Enter it if you know a reasonable estimate. It helps calculate lean mass, which improves protein targeting. Leave the default if unsure.
6. Can I use this for weight gain?
Yes. Select lean gain or enter a custom calorie surplus. Keep carbs controlled and raise fat calories to meet the higher target.
7. Is this calculator medical advice?
No. It is an educational planning tool. People with medical conditions, pregnancy, or medication concerns should ask a qualified professional first.
8. Why do results change with activity?
Activity changes estimated daily energy use. A higher activity factor raises TDEE, which then raises the calorie and fat targets.