Keto macro calculator
When to use this calculator
Quick guide on when this calculator is most useful and when to recalculate your values.
- •If you are starting keto and want clear nutrition baselines.
- •If you change goals: fat loss, maintenance, or muscle gain.
- •If you want to compare carb limits by style.
- •If your progress stalled and you need to adjust nutrition.
- •If you want macros that match both nutrition and training load.
- •If you want to review your current keto macros.
Enter your details
Enter your details to calculate daily calories, protein, fat, and carbs based on your goal, activity level, and keto style.
Your macros
Keto style
Standard
A stricter style with 20-30 g carbs per day
Moderate
A more flexible range of 30-50 g carbs per day
Gentle
The softest approach with 50-70 g carbs per day
What it means
4Practical tips
6Small practical steps to help you apply the result day to day.
FAQ
6Short answers to common questions about calculations and interpretation.
Why are carbs so low?
Keto relies on carb restriction to maintain ketosis.
Can I raise protein?
Yes, but very high protein can reduce ketones in some people.
What matters more: percentages or grams?
For daily execution, grams are usually more practical and easier to track.
When should I update my macro targets?
After noticeable changes in body weight, activity, or primary goal.
Can I change carbs manually?
In the current calculator, carbs are set automatically based on the selected keto style. If you want to compare different carb targets, switch between styles and review the result.
Why is fat so high?
On keto, fat covers most of the remaining calories after protein and carbs are set. That is why fat usually ends up much higher than in standard eating plans.
13 tools
Explore all calculators
Need a different metric? Open the full tools page and switch between keto and body calculators in one place.