Keto Macro Calculator
Enter your calorie target, carb limit and protein goal to get keto macros in grams.
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Energy split
Keto Macro Calculator by TheCalcTools
How the Keto Macro Calculator works
Ketogenic diets keep net carbohydrate low (often 20 to 50 g a day), set protein from lean body mass and fill the remaining calories with fat. Carbs and protein give 4 kcal per gram and fat 9.
Check with a doctor before starting keto if you take medicines for diabetes or blood pressure, or are pregnant.
The formula
Worked example
Using the default values shown in the calculator:
| Daily calorie target | 1900 |
|---|---|
| Net carbs (g per day) | 25 |
| Lean body mass | 60 |
| Protein (g per kg of lean mass) | 1.6 |
- Protein 60 × 1.6 = 96 g; carbs 25 g.
- Fat = (1,900 − 100 − 384) ÷ 9 = 157 g (75% of energy).
Result:
| Fat (g) | 157 |
|---|---|
| Protein (g) | 96 |
| Net carbs (g) | 25 |
| Energy from fat | 75% |
| Energy from protein | 20% |
| Energy from carbs | 5% |
Frequently asked questions
What are net carbs?
Total carbohydrate minus fibre (and some sugar alcohols). Fibre is not digested into glucose.
Sources and further reading
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This calculator gives general estimates for information and education. It is not medical advice and does not diagnose anything. Talk to a qualified health professional about your own situation. See our disclaimer.