Calculate Your Keto Macros
Enter your stats and goal to get your personalized keto macro targets (fat, protein, carbs).
Standard Keto Macro Split
- Fat: 70-75% of calories (9 calories per gram)
- Protein: 20-25% of calories (4 calories per gram)
- Net Carbs: 5-10% of calories, typically 20-50g per day (4 calories per gram)
Net carbs = total carbs - fiber. Focus on fiber-rich low-carb vegetables (leafy greens, broccoli, cauliflower, zucchini).
How the Keto Calculator Works
- Calculate TDEE: Basal metabolic rate (BMR) × activity factor
- Adjust for goal: Deficit for fat loss, surplus for muscle gain
- Set protein: 1.5-2.0 g/kg lean body mass
- Limit carbs: 20-50g net carbs per day
- Fill with fat: Remaining calories from fat
Keto Food Examples
High-fat foods: Avocado, olive oil, butter, coconut oil, nuts, seeds, fatty fish (salmon, mackerel)
Moderate-protein foods: Meat, poultry, eggs, cheese
Low-carb vegetables: Spinach, kale, broccoli, cauliflower, zucchini, bell peppers, mushrooms
USDA servings for those foods, with carbohydrate counted as total carbohydrate, are on the keto diet guide.
References
- Batch JT, Lamsal SP, et al. Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus. 2020;12(8):e9639.
- Volek JS, Sharman MJ, et al. Body composition and hormonal responses to a carbohydrate-restricted diet. Metabolism. 2002;51(7):864-70.
Frequently asked questions
What are keto macros?
On the ketogenic diet, macros are typically: 70-75% fat, 20-25% protein, 5-10% carbs. Daily net carbs are limited to 20-50g to induce ketosis (fat-burning state). Protein is set based on lean body mass (1.5-2.0 g/kg LBM). The rest is fat.
What is ketosis?
Ketosis is a metabolic state where your body burns fat for fuel instead of glucose (carbs). When carb intake is very low (<50g/day), your liver converts fat into ketones, which provide energy for your brain and body.
How do I know if I am in ketosis?
Signs of ketosis include increased energy, reduced hunger, mental clarity, and weight loss. You can measure ketones via urine strips, breath meters, or blood ketone meters. Blood ketones of 0.5-3.0 mmol/L indicate nutritional ketosis.