Keto Macro Calculator
This Keto Macro Calculator helps you work out the right balance of fat, protein, and carbohydrates for a ketogenic diet. Choose between standard keto (70/25/5), modified keto, or a custom carb limit, and get personalised daily targets in grams and kilojoules based on your body stats and activity level.
Enter your details
Your Keto Macros
ExampleExample figures, not your own. Worked for a moderately active 30 year old woman of 75 kg and 170 cm on standard keto to lose weight. Enter your own details and press Calculate.
Target
1862
kcal/day (7791 kJ)
Fat
148g
71%
Protein
113g
24%
Net Carbs
20g
4%
1862
kcal/day
Maintenance (TDEE)
2327 kcal
Basal (BMR)
1502 kcal
How It Works
The calculator first estimates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor equation and your activity level. On a standard ketogenic diet, macros are split approximately 70% fat, 25% protein, and 5% carbs. Net carbs are typically limited to 20-50g per day to maintain ketosis. Protein is set at 1.2-1.7 g/kg to preserve muscle, and fat fills the remaining calories.
How to use it
- 1Enter your gender, age, weight, and height
- 2Select your activity level
- 3Choose a keto plan (Standard, Modified, or Custom carb limit)
- 4Select your goal (fat loss, maintenance, or muscle gain)
- 5Click "Calculate" to see your daily keto macros in grams and kJ
Quick Reference
| Keto Approach | Fat % | Protein % | Carbs % | Net Carbs | Best For |
|---|---|---|---|---|---|
| Standard Keto (SKD) | 70-75% | 20-25% | 5% | 20g | Weight loss, beginners |
| Modified Keto | 65-70% | 20-25% | 10% | 30-50g | Active individuals |
| High-Protein Keto | 60-65% | 30% | 5-10% | 20-30g | Muscle preservation |
| Targeted Keto (TKD) | 65-70% | 20-25% | 10-15% | 20-50g (around workouts) | Athletes, intense training |
| Cyclical Keto (CKD) | 70-75% | 20-25% | 5% | 20g (5 days), high (2 days) | Bodybuilders, endurance |
| Carnivore Keto | 70-80% | 20-30% | ~0% | <5g | Elimination diet approach |
| Mediterranean Keto | 65-70% | 20-25% | 10% | 30-50g | Heart health focus |
| Dirty Keto | 70-75% | 20-25% | 5% | 20g | Convenience (not recommended) |
Standard Keto is recommended for most people starting a ketogenic diet. Consult a dietitian before starting any restrictive dietary pattern.
How This Is Calculated
- Net Carbs
- = 20g (standard), 40g (modified), or custom limit
- 1.2-1.7 g/kg
- = Protein factor based on goal (higher during fat loss)
- 9 kcal/g
- = Energy density of fat
- 4 kcal/g
- = Energy density of protein and carbohydrates
Uses the Mifflin-St Jeor equation for BMR. Fat fills the remaining calories after protein and carbs are set. Maintaining net carbs below 20-50g per day is necessary to stay in nutritional ketosis.