What macros should I use for a keto diet?

Most people do well with 5–10% of calories from net carbs, 20–30% from protein, and 60–75% from fat. In practice this means keeping net carbs under 20–30 g per day, eating 1.6–2.2 g of protein per kg of body weight, and filling the rest of your calories with fat.

How many carbs can I eat and stay in ketosis?

Many people stay in ketosis at 20–30 g of net carbs per day, but some can tolerate up to 50 g. Factors like activity level, muscle mass, and insulin sensitivity matter. If your goal is therapeutic ketosis or you are just starting, aim for 20 g net carbs or less.

How often should I recalculate my keto macros?

Recalculate your macros whenever your weight changes by more than about 5 kg (10 lb), when your activity level changes, or when you switch goals (for example from fat loss to maintenance). For most people, updating every 4–8 weeks is enough.

Should I count total carbs or net carbs on keto?

Most modern keto approaches use net carbs, which are total carbs minus fiber and some sugar alcohols. Fiber does not significantly raise blood glucose, so focusing on net carbs lets you eat more vegetables and high-fiber foods while staying in ketosis.

Is keto safe for everyone?

Keto is not appropriate for everyone. People with type 1 diabetes, advanced kidney or liver disease, eating disorders, or those who are pregnant, breastfeeding, or taking certain medications should only attempt keto under medical supervision. Always speak with your doctor or a registered dietitian before starting a ketogenic diet.

Keto Macro Calculator – Personalized Ketogenic Diet Macros

Macro	Grams / day	kcal	% of calories
Fat	0 g	0	0%
Protein	0 g	0	0%
Net carbs	0 g	0	0%

How this keto macro calculator works

This keto calculator estimates your daily calories and splits them into fat, protein, and net carbohydrates that fit a ketogenic diet. It uses evidence-based formulas and lets you adjust strictness and protein to match your goals.

1. Estimating your energy needs

First we estimate your basal metabolic rate (BMR) using the Mifflin–St Jeor equation:

For men:
\\( \text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} + 5 \\)

For women:
\\( \text{BMR} = 10 \times \text{weight (kg)} + 6.25 \times \text{height (cm)} - 5 \times \text{age (years)} - 161 \\)

Then we multiply BMR by an activity factor to estimate your total daily energy expenditure (TDEE):

1.2 – Sedentary
1.375 – Lightly active
1.55 – Moderately active
1.725 – Very active
1.9 – Athlete / physical job

Finally, we apply your goal (deficit or surplus). For example, a 15% deficit for fat loss:

\\( \text{Goal calories} = \text{TDEE} \times (1 + \text{goal\_percent}/100) \\)

2. Setting protein for muscle and satiety

Adequate protein is critical on keto to preserve lean mass and keep you full. You choose a protein target between 1.2 and 2.4 g per kg of body weight:

1.2–1.6 g/kg – Lower activity, higher body fat, or very sedentary
1.6–2.0 g/kg – Typical range for most people
2.0–2.4 g/kg – Very active, strength training, or dieting aggressively

\\( \text{Protein grams} = \text{weight (kg)} \times \text{protein (g/kg)} \\)
\\( \text{Protein kcal} = \text{Protein grams} \times 4 \\)

3. Choosing your carb limit (keto strictness)

You can select how strict you want your ketogenic diet to be:

Classic keto: 20 g net carbs/day (often used for therapeutic ketosis)
Standard keto: 30 g net carbs/day (common for weight loss)
Liberal low-carb: 50 g net carbs/day (more flexible, still low-carb)

\\( \text{Carb grams} = \text{chosen net carb limit} \\)
\\( \text{Carb kcal} = \text{Carb grams} \times 4 \\)

4. Filling the rest with fat

After allocating calories to protein and carbs, the remaining calories come from fat:

\\( \text{Fat kcal} = \text{Goal calories} - (\text{Protein kcal} + \text{Carb kcal}) \\)
\\( \text{Fat grams} = \text{Fat kcal} / 9 \\)

This typically yields a macro split in the range of 60–75% fat, 20–30% protein, and 5–10% net carbs, which is consistent with most ketogenic diet guidelines.

How to use your keto macros in real life

Step 1 – Hit your protein target first

Plan each meal around a source of high-quality protein: meat, fish, eggs, tofu, or Greek yogurt. Divide your daily protein by the number of meals to get a per-meal target (we show this in the results).

Step 2 – Keep net carbs low

Focus your carbs on non-starchy vegetables (leafy greens, broccoli, zucchini) and small portions of berries if desired. Track net carbs (total carbs minus fiber and certain sugar alcohols).

Step 3 – Add fat to reach your calories

Use healthy fat sources to reach your fat grams: olive oil, avocado, nuts, seeds, butter, ghee, and fatty fish. You do not need to “force” fat if you are comfortably full and still close to your targets.

Step 4 – Adjust based on results

If you are not losing or gaining weight as expected after 3–4 weeks, adjust your calories by about 5–10% and recalculate your macros. Make only one change at a time so you can see what works.

Common keto macro ranges

Goal	Protein	Net carbs	Fat
Aggressive fat loss	1.8–2.2 g/kg	15–25 g/day	Rest of calories
Moderate fat loss	1.6–2.0 g/kg	20–30 g/day	Rest of calories
Maintenance	1.4–1.8 g/kg	20–50 g/day	Rest of calories
Muscle gain	1.8–2.2 g/kg	30–50 g/day	Rest of calories

Frequently asked questions about keto macros

Do I have to hit my macros exactly?

No. Think of macros as a target range, not a perfect score. Prioritize:

Staying under your net carb limit most days
Getting close to your protein target
Letting fat float up or down based on hunger and energy

Should I change macros on workout days?

Many people use the same macros every day. Advanced lifters sometimes increase protein slightly or add a few extra carbs around training, but this is optional. Consistency matters more than small day-to-day tweaks.

What about total vs net carbs?

This calculator uses net carbs. To calculate:

\\( \text{Net carbs} = \text{Total carbs} - \text{Fiber} - \text{eligible sugar alcohols} \\)

Always check labels and be cautious with “keto” products that contain large amounts of sugar alcohols, as they can still affect digestion and blood sugar in some people.

Medical and safety disclaimer

A ketogenic diet can significantly change your metabolism and may interact with medications (especially for diabetes, blood pressure, and epilepsy). This calculator is for general information only and does not replace professional medical advice. Always consult your doctor or a registered dietitian before starting or significantly changing your diet, particularly if you have any medical conditions.