Starting keto? This free keto macro calculator sets your daily fat, protein and (capped) carbs from your stats, goal and carb limit — with the caveat that keto isn’t right for everyone.
ℹ️ A ketogenic diet isn’t right for everyone — it’s not advised in pregnancy, for type 1 diabetes, or with certain conditions, and can interact with some medications. Talk to a doctor or dietitian before starting, especially if you have a health condition. This tool is informational, not medical advice.
About you
yrs
cm
kg
ftin
lb
Daily calories
— kcal/day
Fill in your details
Fat
—
Protein
—
Carbs
—
Estimates for general guidance. Keto sets a low carb cap, moderate protein and the rest from fat. Maintenance is the starting point; goal targets use gentle, capped changes. A dietitian can tailor this safely.
Use this free keto macro calculator to find your ketogenic-diet macros. Enter your details, goal and carb limit, and it works out your daily fat, protein and carbs for a keto split.
Before you start: a ketogenic diet isn’t suitable for everyone. It’s generally not advised in pregnancy, for type 1 diabetes, or with certain conditions, and can interact with some medications. Speak to a doctor or dietitian first, especially if you have a health condition. This tool is informational, not medical advice.
What this keto macro calculator shows you
A keto macro calculator sets macros for a ketogenic diet — very low carb, moderate protein, high fat. It estimates your calorie needs, caps carbs at your chosen limit, sets protein from your body weight, and fills the rest with fat, typically landing around 70–80% of calories from fat.
How keto macros are calculated
Carbs = your chosen limit (20–50 g)
Protein ≈ 1.6 g per kg body weight
Fat = remaining calories ÷ 9
For a moderately active 75 kg man at about 2,759 kcal with a 20 g carb cap, that’s roughly 234 g fat, 120 g protein and 20 g carbs — about 79% fat, 18% protein and 3% carbs.
Typical keto macro ranges
Macro
Share of calories
Fat
~65–80%
Protein
~15–25%
Carbs
~5% (often 20–50 g)
Carb limits explained
20 g (strict) — fastest route into ketosis for most people.
30 g (moderate) — a common everyday target.
50 g (relaxed) — a gentler low-carb approach.
How to use the keto macro calculator
Enter sex, units, age, height and weight.
Choose your activity and goal.
Pick your daily carb limit.
Read your fat, protein and carb targets.
Keto Macro FAQ
What are keto macros?
On a ketogenic diet, macros are typically about 65–80% of calories from fat, 15–25% from protein, and only around 5% from carbs (often a hard cap of 20–50 g). This calculator sets those for you.
How many carbs can I eat on keto?
Most people aim for 20–50 g of carbs a day. A stricter 20 g limit usually reaches ketosis fastest, while 30–50 g is a more flexible low-carb approach.
How much protein should I eat on keto?
Protein intake is usually moderate, often around 1.2–2.0 g per kilogram of body weight. Too little can increase the risk of muscle loss, while very high amounts may make it harder for some people to maintain ketosis.
How is fat calculated on keto?
After setting carbohydrate and protein targets, the remaining calories come from fat. That’s why fat makes up the majority of calories on a keto diet, often around 70–80%.
Is the keto diet safe for everyone?
No. A ketogenic diet may not be appropriate during pregnancy, for people with type 1 diabetes, or for those with certain medical conditions. Speak with a doctor or dietitian before starting a major dietary change.
Is the keto macro calculator free to use?
Yes, this keto macro calculator is completely free, requires no sign-up, and provides instant results directly in your browser. It is intended for informational purposes only and is not medical or nutrition advice.
