Keto Macro Calculator
Calculate your ideal macros for a ketogenic diet. Get personalized fat, protein, and net carb targets based on your body stats, activity level, and calorie goal. Includes meal breakdown.
What Is a Keto Macro Calculator?
A keto macro calculator is a tool that determines your optimal daily intake of fat, protein, and net carbohydrates for a ketogenic diet. The ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate eating plan that shifts your body into ketosis — a metabolic state where fat becomes the primary fuel source instead of glucose. This calculator uses the Mifflin-St Jeor equation to estimate your Total Daily Energy Expenditure (TDEE), then splits calories into keto-appropriate macro ratios: typically 70% fat, 25% protein, and 5% carbohydrates.
Standard Keto Macro Ratios
The Standard Ketogenic Diet (SKD) follows a 70/25/5 ratio — 70% of calories from fat, 25% from protein, and 5% from carbs. Net carbs are usually limited to 20-25g per day to maintain ketosis. The Moderate Keto ratio (65/25/10) allows slightly more carbs at 30-50g per day, making it easier to sustain. The High-Protein Keto ratio (60/35/5) is popular for athletes and those building muscle, as it provides more protein while keeping carbs minimal. All three ratios reliably produce ketosis when net carbs stay below 50g daily.
How to Use Your Keto Macros
Focus on hitting your net carb limit first — this is the most critical macro for staying in ketosis. Net carbs equal total carbs minus fiber. Hit your protein target within 10g to prevent muscle loss. Fill the remaining calories with healthy fats like avocado, olive oil, nuts, butter, and fatty fish. During the first 1-2 weeks (keto adaptation), increase sodium to 3,000-5,000mg daily and supplement magnesium and potassium to avoid "keto flu" symptoms. Track macros with a food diary for at least the first month until you develop an intuitive sense of portion sizes.
Keto for Weight Loss vs Muscle Gain
For weight loss, set a calorie deficit of 250-500 calories below your TDEE. A 500-calorie deficit produces approximately 0.5 kg (1 lb) of fat loss per week. Keep protein high (at least 1.2g per kg of lean body mass) to preserve muscle during a deficit. For muscle gain on keto, set a surplus of 250-500 calories and increase protein to 1.6-2.0g per kg. Pair this with resistance training 3-4 times per week. The meal breakdown in this calculator divides your daily targets across 3 meals and 1 snack to help you plan your eating schedule effectively.
Frequently Asked Questions
How many carbs should I eat on keto?
Most people enter and maintain ketosis with 20-25g of net carbs per day. Net carbs equal total carbohydrates minus fiber. Some individuals can stay in ketosis with up to 50g, but 20g is the safest target to guarantee ketosis for everyone.
How much protein should I eat on keto?
Aim for 1.2-1.7g of protein per kg of lean body mass. Too little protein causes muscle loss, while moderate protein intake does not kick you out of ketosis. The old fear of excess protein converting to glucose (gluconeogenesis) is demand-driven, not supply-driven.
Will keto work for weight loss?
Yes. Keto reduces appetite through ketone production and stable blood sugar, making it easier to maintain a calorie deficit. Studies show keto produces similar or slightly better weight loss compared to low-fat diets over 6-12 months, with better preservation of muscle mass.
What is the keto flu?
Keto flu refers to symptoms like headache, fatigue, nausea, and brain fog during the first 1-2 weeks as your body adapts to burning fat. It is caused by electrolyte loss. Increasing sodium to 3,000-5,000mg/day and supplementing magnesium and potassium typically resolves symptoms within days.
How long does it take to enter ketosis?
Most people enter ketosis within 2-4 days of restricting carbs to under 20-50g per day. The speed depends on your glycogen stores, activity level, and metabolism. Exercise can accelerate the process by depleting glycogen faster.
Is my data private?
Yes. All calculations run entirely in your browser. No personal health data is sent to any server.