Keto Macro Calculator
Get personalized ketogenic macros—calories, fat, protein, and net carbs—based on your body stats, activity, and goal.
Calculate Keto Macros
Medical Disclaimer: This is for informational purposes only—not medical advice. Consult a healthcare professional.
How this is calculated
Formula: Mifflin-St Jeor BMR Ă— activity, then keto macro split
First we estimate your basal metabolic rate with the Mifflin-St Jeor equation using age, sex, height, and weight. That BMR is multiplied by your activity level to get TDEE (total daily energy expenditure).
Calories are then adjusted for your goal: about a 500 kcal deficit for fat loss, maintenance for stay-the-same, or a modest surplus for muscle gain. Results near commonly used minimum intakes show a caution.
Net carbs are locked to your chosen limit (20, 30, or 50 g). Protein is set from body weight for your goal, and fat fills the remaining calories—typical of a ketogenic split around 70–75% fat, 20–25% protein, and 5–10% carbs.
Typical keto macro ranges
| Macro | Share of calories | Role on keto |
|---|---|---|
| Fat | 70–75% | Primary fuel once carbs are low |
| Protein | 20–25% | Preserves muscle; avoid excess if targeting deep ketosis |
| Net carbs | 5–10% | Often 20–50 g/day depending on tolerance |
Sample day & keto foods
Use the sample day as a pattern, not a rigid meal plan. Swap similar foods to match your calorie target and preferences.
Example ~1,800 kcal keto day
- •Breakfast: eggs cooked in butter with spinach and avocado
- •Lunch: grilled salmon salad with olive oil and cucumber
- •Snack: a handful of macadamia nuts or cheese
- •Dinner: chicken thighs with broccoli in cream sauce
- •Optional: bone broth for sodium and hydration
High-fat staples
- Avocado (~2 g net carbs/half)
- Olive oil & butter (0 g)
- Cheese (~1 g / oz)
- Macadamia nuts (~2 g / oz)
Protein-forward
- Eggs, chicken, turkey
- Beef, pork, lamb
- Salmon, sardines, tuna
- Greek yogurt (full-fat, check label)
Low-carb vegetables
- Spinach, kale, lettuce
- Broccoli, cauliflower, zucchini
- Cucumber, celery, asparagus
- Mushrooms and bell peppers (moderate)
Tips
- •Track net carbs (total carbs minus fiber), not only total carbs.
- •Prioritize electrolytes—sodium, potassium, and magnesium—especially in the first weeks.
- •Recalculate after 2–3 weeks if weight, training, or hunger changes.
- •If energy dips, confirm you are eating enough fat before raising carbs.
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Frequently asked questions
Most ketogenic plans land near 70–75% fat, 20–25% protein, and 5–10% carbohydrates by calories, with net carbs often capped between 20 and 50 grams per day. Your exact grams should follow your calorie needs and protein target.
Estimates for informational purposes only, not medical advice. Consult a doctor or registered dietitian before making changes, especially if you have a medical condition, are pregnant, or take medication.
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