What makes a keto calculator different?

A keto calculator prioritizes macro calculation differently. Net carbs are set to a fixed low amount (e.g., 20g). Protein is calculated based on lean body mass to preserve muscle. Fat is then used as a flexible lever to adjust total calories for weight loss or maintenance, making up the remainder of your daily energy needs.

Net carbs are the total carbohydrates in a food minus the fiber content. Since fiber is not digested and does not significantly impact blood sugar, it's excluded from the daily carb count on a keto diet. The formula is: Net Carbs = Total Carbs - Fiber.

Why is my protein goal not higher?

The ketogenic diet is a high-fat, moderate-protein diet, not a high-protein diet. While protein is essential, consuming an excessive amount can trigger a process called gluconeogenesis, where the body converts protein into glucose. This can potentially interfere with your ability to stay in a state of ketosis.

Keto Macro Calculator

Medical Disclaimer: This calculator provides an estimate for informational purposes. It is not a substitute for professional medical or dietary advice. Consult a healthcare professional before starting any new diet.

Age

Gender

Weight (kg)

Height (cm)

Body Fat %(Optional, for accuracy)

Daily Net Carbs (g)

Activity Level

Your Goal

Your Personalized Keto Macros

Your Daily Calorie Goal	calories/day
Net Carbohydrates	grams/day
Protein	grams/day
Fat	grams/day

These are your daily targets. Use a tracking app to monitor your intake and stay consistent to achieve your goals.

How Keto Macros Work

Unlike standard diets that focus only on calories, a ketogenic diet requires you to manage your macronutrients carefully to enter and maintain a state of ketosis. Here’s the role of each macro:

Net Carbohydrates: Kept very low (typically under 25g/day) to force your body to switch from using glucose to using fat for energy. This is the most important rule of keto.
Protein: Kept at a moderate level. Protein is essential for muscle maintenance, but too much can be converted to glucose, potentially kicking you out of ketosis. Your protein target is a goal you should aim to meet each day.
Fat: Makes up the majority of your calories. After your carb and protein grams are set, fat fills the rest of your daily calorie needs. You eat fat to satiety. It is a limit, not a goal—you don't need to force yourself to eat more fat if you're full.

Explore More Health & Fitness Tools

Macronutrient Calculator: Compare your keto macros to a standard balanced diet.
Daily Calorie Calculator: Understand your baseline calorie needs before applying a keto structure.
Body Fat Calculator: Get an estimate of your body fat percentage to use in this calculator for better accuracy.
Lean Body Mass Calculator: See how much of your weight is muscle, which determines your protein needs.
Water Intake Calculator: Hydration is especially important on a ketogenic diet.
BMI Calculator: A basic check of your weight status.
Ideal Weight Calculator: See what a healthy weight range looks like for you.
BMR Calculator: Calculate your resting metabolism.
TDEE Calculator: Find your total daily calorie burn.
Heart Disease Risk Calculator: Monitor your overall cardiovascular health.

Frequently Asked Questions (FAQ)

What if I don't know my body fat percentage?

If you leave the body fat field blank, the calculator will estimate your protein needs based on your total body weight. This is less accurate because protein needs are driven by lean mass, not fat mass. For the best results, we recommend using our Body Fat Calculator or getting a measurement to input here.

Are these macros for weight loss?

It depends on the goal you select. The calculator determines your maintenance calories and then applies a percentage deficit (for weight loss) or surplus (for lean gain) based on your choice. The default "Weight Loss" setting applies a 20% calorie deficit, which is a common and sustainable starting point.

Do I have to hit my fat goal every day?

Not necessarily. Think of your macros as follows: Carbs are a limit (stay under). Protein is a goal (try to reach it to preserve muscle). Fat is a lever (use it to fill the rest of your calories and control satiety). If you are not hungry, you do not need to force yourself to eat extra fat just to meet the number.