Health

Keto Macro Calculator

Get your exact fat, protein, and carbohydrate goals for maintaining ketosis based on your TDEE.

Gender

Male Female

Age

Weight (kg)

Height (cm)

Activity Level

Goal

Daily Targets

— kcal

Carbs

—

Protein

—

Fat

—

Method

How this calculator works

Target Calories (TDEE) -> Carbs (25g) -> Protein (based on weight/activity) -> Fat (remaining calories)

Enter your physical stats to calculate your Total Daily Energy Expenditure (TDEE).
Carbs are set to a strict limit of 25g per day to ensure ketosis.
Protein is calculated to preserve muscle mass.
Fats make up the remainder of your daily calorie allowance.

Examples

Worked examples

Real numbers, end-to-end results.

Male, 30, 80kg, 180cm, Active

Fat: 205g, Protein: 128g, Carbs: 25g

Based on maintenance calories (~2450 kcal).

Use cases

When to use it

Start a ketogenic diet with accurate macros.
Adjust your keto macros for weight loss or maintenance.

Disclaimer: This calculator provides estimates for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider for decisions affecting your health. Results depend on the accuracy of inputs provided.

FAQ

Frequently asked questions

What is a Keto diet?

A ketogenic (keto) diet is a high-fat, adequate-protein, low-carbohydrate diet. It forces the body to burn fats rather than carbohydrates.

How many carbs should I eat?

To stay in ketosis, most people need to limit their net carbohydrate intake to 20-30 grams per day.

How is protein calculated?

Protein targets are usually set based on lean body mass to prevent muscle loss while cutting fat. This calculator uses a standard multiplier based on your activity.