Free Online Keto Macro Calculator

Calculate your personalized ketogenic diet macros to maintain ketosis, lose fat, or build muscle. No signup required, 100% private.

Personal Information

Keto Settings

How to Use the Calculator

To get your personalized Keto macros, follow these simple steps. For a deeper dive into the math behind ketosis and macro splitting, read our complete guide on how to calculate your keto macros for maximum fat loss.

• 1
  Enter Personal Info: Input your gender, age, height, and weight. Select your daily activity level to calculate your maintenance calories (TDEE).
• 2
  Choose Your Goal: Select a calorie deficit if you want to lose weight, or a surplus if you want to gain muscle.
• 3
  Set Carb Limit: Choose how strict you want your carbs to be. 20g is standard for strict ketosis, while 50g allows for more vegetables and nuts.
• 4
  Set Protein Ratio: Choose your protein intake based on your lifestyle. 1.3g per kg of body weight is great for moderate activity.
• 5
  Calculate: Click the button to see your exact daily targets for Calories, Fat, Protein, and Carbs.

Frequently Asked Questions (FAQ)

What is the ketogenic diet?

The ketogenic (keto) diet is a low-carbohydrate, high-fat diet. By drastically reducing carb intake and replacing it with fat, your body enters a metabolic state called ketosis, where it becomes highly efficient at burning fat for energy.

How are keto macros calculated?

First, your Total Daily Energy Expenditure (TDEE) is calculated using the Mifflin-St Jeor formula. Then, a calorie deficit or surplus is applied based on your goal. If you aren't following a keto diet and just want a standard weight loss target, you can use our calorie deficit calculator or read our guide on how many calories you should eat to lose weight. For keto, carbs are capped at your chosen limit. Protein is set to a moderate amount to maintain muscle mass, and the rest of your daily calories are filled entirely by fat.

Why is fat so high on the keto diet?

On a keto diet, fat replaces carbohydrates as your body's primary energy source. Once you restrict carbs and meet your protein needs, the remaining calories must come from fat to ensure you are eating enough to fuel your body without kicking yourself out of ketosis.

What are net carbs?

Net carbs are the total carbohydrates in a food minus the fiber. Because fiber is not digested and doesn't spike blood sugar, it is subtracted from total carbs. This calculator uses net carbs for your daily limit.

Can I use this calculator for weight loss?

Yes. Select a calorie deficit (e.g., 15% or 20%) in the settings. The calculator will adjust your total calories down while keeping your carbs low and protein moderate, forcing your body to burn stored body fat for energy. To track your physical progress, you can use our body fat calculator or BMI calculator.

Does this calculator save my health data?

No. This is a privacy-first tool. All calculations are performed directly in your browser. We do not collect, store, or transmit your age, weight, or any other personal information.