Keto Macro Calculator

On keto, protein should make up roughly 20–25% of your daily calories, or about 1.2–1.7g per kg of body weight. Too little protein causes muscle loss; too much can be converted to glucose through gluconeogenesis, which may reduce ketone production. This calculator uses 25% of your calorie target as the default protein allocation.

On a standard ketogenic diet, fat typically accounts for 65–75% of daily calories. Fat is your primary fuel source on keto since carbohydrates are severely restricted. Dietary fat does not directly spike insulin the way carbohydrates do, making it the ideal energy source for maintaining ketosis.

TDEE stands for Total Daily Energy Expenditure — the total calories your body burns in a day including all activity. Your keto macro targets are calculated as percentages of your TDEE adjusted for your goal, so an accurate TDEE is the single most important factor in getting your macros right. This calculator uses the Mifflin-St Jeor equation, which research shows is the most accurate BMR formula for most people.

Net carbs = Total Carbohydrates − Dietary Fiber. For example, if a food has 12g total carbs and 5g fiber, it has 7g net carbs. Sugar alcohols like erythritol and xylitol can also typically be subtracted. Use the CheckTheCarbs food search to look up net carbs for over 300,000 foods instantly — no math required.

This calculator uses the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for the general population, typically within 10% of actual metabolic rate. Results are a strong starting point — track your intake for 2–3 weeks and adjust up or down based on how your body responds. Individual metabolism, hormone levels, and gut health all affect real-world results.