Keto Macro Calculator
Calculate your personalized keto macros in seconds. Get your daily targets for fat, protein, and carbs based on your goals.
Disclaimer: This calculator provides general nutritional guidance only and is not medical advice. Always consult with your doctor or a registered dietitian before starting any new diet, especially if you have diabetes, heart disease, kidney disease, or other health conditions. Individual needs vary based on metabolism, activity level, and health status.
Your Daily Macros
Per-Meal Targets (3 meals/day)
How This Calculator Works
What formula do we use?
This calculator uses the Mifflin-St Jeor equation to calculate your Basal Metabolic Rate (BMR) — the most accurate formula available. We then multiply your BMR by your activity level to determine your Total Daily Energy Expenditure (TDEE).
What are macros?
Macronutrients (macros) are the three main nutrients your body needs: fat, protein, and carbohydrates. On a ketogenic diet, we typically aim for 70% fat, 25% protein, and 5% carbs (or 20g net carbs per day).
Why body fat percentage?
Body fat percentage helps us calculate your lean body mass, which is important for determining protein needs. More lean mass = more protein needed to maintain muscle.
Should I track net carbs or total carbs?
We recommend tracking net carbs (total carbs minus fiber). Fiber doesn't raise blood sugar, so it doesn't count toward your 20g daily carb limit.
What about electrolytes?
When starting keto, make sure you're getting enough sodium (5,000mg), potassium (3,000mg), and magnesium (300mg) daily to avoid "keto flu" symptoms.
Do I need to hit my macros exactly?
Protein is a goal (hit it daily), carbs are a limit (stay under), and fat is for satiety (eat until satisfied, not stuffed).