Keto Macro Calculator
Calculate your ideal ketogenic diet macros.
Get personalized daily targets for fat, protein, carbs, and calories based on your body and goals.
Keto Macros
Standard Keto Macro Ratios:
- Fat: 70-75% of calories
- Protein: 20-25% of calories
- Carbs: 5-10% of calories (typically 20-50g net carbs)
Strict Keto: Under 20g net carbs/day Moderate Keto: 20-50g net carbs/day
How it works:
- Calculate your TDEE (Total Daily Energy Expenditure)
- Set protein based on lean body mass (0.8-1.0g per lb)
- Set net carbs to 20-50g
- Fill remaining calories with fat
Why high fat? On keto, your body switches from burning carbs to burning fat for fuel (ketosis). You need adequate fat to maintain energy and satiety.
Protein is important: Too little protein = muscle loss. Too much = potential gluconeogenesis. Aim for 0.8-1.0g protein per pound of lean body mass.