Keto Calculator
Calculate your optimal keto macros — net carbs, protein, and fat — to achieve and maintain ketosis.
About this tool
Calculate your optimal macronutrient split for the ketogenic diet. Enter your details to get personalized net carb, protein, and fat targets based on your TDEE, with visual charts and comparison to standard keto ratios.
How to use it
Quick steps to get the most out of this utility.
- 1
Enter your details
Select your unit system, enter your sex, age, height, and weight.
- 2
Choose activity level
Pick the activity level that best matches your weekly exercise routine to calculate your TDEE.
- 3
Set your carb limit and goal
Choose your daily net carb limit and whether you want to lose weight or maintain.
How keto macros are calculated
This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), then applies an activity multiplier for Total Daily Energy Expenditure (TDEE). For weight loss, a 10% deficit from TDEE is applied.
Protein is set at 1.4g per kg of body weight (~0.64g per lb) — a moderate level sufficient to preserve lean mass without excess gluconeogenesis. Net carbs are fixed at your chosen limit (20–50g). Fat fills the remaining calories after protein and carbs are accounted for.
The standard keto ratio is approximately 5% carbs, 25% protein, and 70% fat. This calculator may show higher carb percentages at liberal limits because the protein target is body-weight based rather than a strict percentage — this supports muscle preservation while still maintaining low-carb intake.
Frequently asked questions
What is the ketogenic diet?+
The ketogenic (keto) diet is a very low-carb, moderate-protein, high-fat dietary approach that shifts your body into ketosis — a metabolic state where it burns fat for fuel instead of glucose. Typically, keto diets restrict net carbs to 20–50g per day.
How many net carbs should I eat on keto?+
Most people achieve and maintain ketosis with 20–30g of net carbs per day. Strict keto often uses 20g, while lazy keto may allow up to 50g. Going above 50g significantly reduces the likelihood of staying in ketosis.
How is protein calculated on this calculator?+
Protein is set at approximately 1.4g per kg of body weight (about 0.64g per lb), which is a moderate level sufficient for muscle preservation on a ketogenic diet without excess gluconeogenesis.
Why is fat the largest macro on keto?+
On a standard ketogenic diet, fat provides 70–75% of total calories because it becomes the primary fuel source when carbs are severely restricted. Dietary fat also helps you feel satiated and supports vitamin absorption.
What is TDEE and why does it matter?+
TDEE (Total Daily Energy Expenditure) is your estimated total daily calorie burn — your BMR plus activity. For weight loss on keto, a 10% calorie deficit from TDEE is used, which is more sustainable than aggressive restriction.
What about electrolytes on keto?+
Electrolyte needs increase on keto due to increased urinary excretion. Common recommendations are 2000–3000mg sodium, 1000–1500mg potassium, and 300–400mg magnesium daily. This varies based on activity and individual factors.
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