Keto macro calculator
It fixes carbs and protein first and lets fat fill the rest of your calories, the usual way to plan keto.
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How to use it
- Enter daily calories, net carbs, body weight and protein per kg.
- The result appears straight away and updates as you edit.
- Copy the result, or copy a link that keeps the same values to share it.
How it is calculated
Protein = weight × protein per kg. Fat = (calories - carbs × 4 - protein × 4) ÷ 9. Each share = its calories ÷ total calories × 100.
Example
Inputs: Daily calories = 1,800 kcal/day, Net carbs = 20 g/day, Body weight = 70 kg, Protein per kg = 1.5 g/kg. Result: Fat: 144 g/day; Protein: 105 g/day; Fat share of calories: 72.2%.
Limits and caveats
- 20 to 50 g net carbs a day is the common keto range; the level that keeps you in ketosis varies between people.
- People with diabetes or on blood pressure or glucose medicine should see their doctor first.
Questions about this tool
How many carbs are allowed on keto?
Usually 20 to 50 g of net carbs a day; many people start at 20 g.
Why not push protein very high?
Enough protein protects muscle, but keto relies on most energy coming from fat.
Do I have to hit the fat target?
When losing weight you can eat less fat than the figure; the deficit then comes from stored fat.