Keto Macro Calculator — Daily Fat, Protein & Carb Targets
Get your daily fat, protein, and carb targets for a ketogenic diet.
Reviewed by the ToolNestr Editorial Team — July 2026
Enter your calorie target, body weight, and macros to calculate your keto targets.
⚕️ For general information only, not medical advice. Consult a healthcare professional before starting any diet.
Typical keto macro split
A standard ketogenic diet splits daily calories roughly 70% fat, 25% protein, and 5% carbs.
How keto macros are calculated
This calculator works backwards from your daily calorie target. It first assigns a fixed carb limit (you choose the number of grams), then calculates your protein based on your body weight, and finally fills the remaining calories with fat. The formulas are straightforward:
Carb calories
carbs (g) × 4 = carb calories
Example: 25 g × 4 = 100 cal
Protein calories
protein (g) × 4 = protein calories
Example: 120 g × 4 = 480 cal
Fat calories and grams
fat calories = total calories − carb calories − protein calories
fat (g) = fat calories ÷ 9
Example: 2,000 − 100 − 480 = 1,420 cal → 1,420 ÷ 9 ≈ 158 g
Worked example
A person following a 2,000-calorie ketogenic diet with 25 g of carbs and 1.6 g of protein per kg (75 kg body weight) would get:
When to use this calculator
Starting keto
New to the ketogenic diet? Use this tool to set your initial macro targets so you know exactly how many grams of each nutrient to eat every day.
Recalculating after weight change
As you lose or gain weight, your protein needs change. Re-run the calculator with your new body weight to keep your macros accurate.
Meal planning
Use your macro targets as a framework for building keto-friendly meals. Knowing your daily fat, protein, and carb limits makes grocery shopping and meal prep easier.
Tips for success on keto
Keep protein moderate
Too little protein can lead to muscle loss; too much can be converted to glucose via gluconeogenesis and potentially interfere with ketosis. The 1.2–2.0 g per kg of body weight range works for most people.
Track net carbs, not total carbs
Net carbs = total carbs − fibre − sugar alcohols. Fibre doesn't affect blood sugar, so subtract it from your total to get the number that matters for ketosis. Many vegetables and nuts are keto-friendly once you account for fibre.
Don't fear healthy fats
Fat is your primary fuel source on keto. Avocados, olive oil, nuts, seeds, and fatty fish provide essential nutrients alongside energy. Avoid trans fats and highly processed oils.
Stay on top of electrolytes
The "keto flu" — headache, fatigue, cramping — is often caused by electrolyte shifts. Supplement sodium, potassium, and magnesium, especially during the first few weeks.
Medical disclaimer
This calculator is for general information and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting a ketogenic diet or making significant changes to your eating habits, especially if you have diabetes, kidney disease, a history of eating disorders, or any other medical condition. Individual macro needs vary based on age, sex, activity level, and health status.
Related tools
Frequently asked questions
How many carbs on keto?
Commonly 20–50 g net carbs per day to maintain ketosis.
What is the macro split?
Roughly 70% fat, 25% protein, 5% carbs by calories — adjust to your needs.
Is keto safe for everyone?
Not necessarily — consult a doctor, especially with medical conditions.
Can too much protein kick me out of ketosis?
For some people, excess protein can be converted to glucose — keep it moderate.
Sources & references
This tool uses standard formulas and reference values from:
- • NIH / National Institutes of Health and CDC reference values and formulas. nih.gov
- • Peer-reviewed equations (e.g. Mifflin-St Jeor, Harris-Benedict) as originally published.
- • ACOG for pregnancy, ovulation and due-date methodology. acog.org
Not medical advice. Estimates only — consult a qualified healthcare professional for any personal health decision.