Keto Macro Calculator

Calculate your personalized keto macros in seconds

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet that helps your body burn fat for fuel instead of carbohydrates. Our calculator provides personalized macronutrient recommendations based on your specific body metrics and goals.

Personal Information

Gender

Age (years)

Body Measurements

Height in

cm ft/in

Height (cm)

Weight in

kg lbs

Weight (kg)

Body Fat % (optional)

Leave blank if unknown

Activity Level

Your Goals

Weight Goal

Calorie Adjustment

Net Carbs per Day

Protein Target

Your Personalized Keto Macros

Daily Calories 0 kcal

Protein 0g 0 kcal 0%

Net Carbs 0g 0 kcal 0%

Fat 0g 0 kcal 0%

Your Keto Macro Breakdown

Based on your information, we've calculated the optimal macronutrient ratio for your ketogenic diet. Here's what these numbers mean:

Calories: Your personalized daily calorie target to achieve your goals.
Protein: Essential for preserving muscle mass during weight loss or building muscle.
Net Carbs: Low enough to maintain ketosis (total carbs minus fiber).
Fat: Your primary energy source on a ketogenic diet.

Remember that these are starting recommendations. You may need to adjust based on your progress and how your body responds.

Tips for Success

💧

Stay Hydrated

Drink at least 2-3 liters of water daily to prevent dehydration and help with the transition to ketosis.

🧂

Electrolytes

Increase sodium, potassium, and magnesium intake to prevent keto-flu symptoms.

📊

Track Your Intake

Use a food tracking app to ensure you're staying within your macro targets.

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Focus on Quality

Choose nutrient-dense whole foods rather than processed "keto-friendly" products.

How We Calculate Your Macros

1. Basal Metabolic Rate (BMR)

We start by calculating your BMR using the Mifflin-St Jeor Equation, which is one of the most accurate formulas available:

For Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

Your BMR represents the calories your body needs to maintain basic functions at rest.

2. Total Daily Energy Expenditure (TDEE)

Next, we multiply your BMR by an activity factor to determine your total daily calorie needs:

TDEE = BMR × Activity Multiplier

Activity multipliers range from 1.2 (sedentary) to 1.9 (extremely active).

3. Adjusted Calories Based on Goals

Depending on whether you want to lose weight, maintain, or gain muscle:

Weight Loss: TDEE - (TDEE × deficit percentage)
Maintenance: TDEE
Muscle Gain: TDEE + (TDEE × surplus percentage)

4. Macronutrient Calculation

Finally, we allocate your calories to specific macronutrients:

Carbs: Fixed amount based on your selection (20-50g)
Protein: Lean body mass × protein ratio
Fat: Remaining calories ÷ 9 (calories per gram of fat)

We calculate lean body mass using your weight and body fat percentage (estimated if not provided).