Keto Macro Calculator

Calculate your personalized keto macros for fat, protein, and carbs based on your unique profile and goals.

This tool helps you determine your daily calorie, fat, protein, and carb intake for a ketogenic diet. Whether you're aiming to lose weight, maintain, or gain muscle, our calculator provides accurate, tailored results in seconds.

Tool Input

Unit System

Please select a unit system.

Gender

Please select a gender.

Height (cm)

Please enter a height between 100 and 250 cm.

Weight (kg)

Please enter a weight between 30 and 300 kg.

Age (years)

Please enter an age between 15 and 120.

Body Fat %

Please enter a body fat percentage between 5% and 60%.

Activity Level

Please select an activity level.

Goal

Please select a goal.

Deficit/Surplus %

Please enter a value between -50% and 50%.

Net Carbs Target (g)

Please enter a value between 5 and 50 grams.

Protein Intake (g/kg)

Please enter a value between 1.2 and 2.5 g/kg.

Results

How It Works

Our Keto Macro Calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), adjusts for activity level, and applies your chosen deficit or surplus. It then calculates:

Net Carbs: Set to your target (default 20g) to maintain ketosis.
Protein: Based on lean body mass and activity level (1.2–2.5 g/kg).
Fat: Remaining calories to meet energy needs, ensuring a high-fat keto diet.

The results are displayed in a table and visualized with a pie chart for clarity. Always consult a healthcare professional before starting a ketogenic diet.

Recommended Keto Resources

Top Keto Protein Powders | Best Keto Snacks | Keto Diet Plan eBook

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