Keto Macro Calculator
Estimate daily keto calories, protein, fat, and net carbs from your body size, activity level, and goal. Built for practical low-carb meal planning.
Last updated: 2026-03-16
Keto macro calculator
Enter your values
Use your body size, activity level, and goal to estimate a practical keto calorie target and macro split.
Daily Keto Target
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Enter your measurements to estimate daily calories and keto-friendly macros.
Calculation History (0)
Example calculations
Tap an example to prefill the calculator with sample values.
Weight loss reset
Female, 165 lb, moderate activity
A standard fat-loss setup that keeps carbs low and protein solid.
Result: 1,825 cal with 136g fat, 128g protein, 30g net carbs
Maintenance keto
Male, 82 kg, light activity
A maintenance plan for someone staying low carb without a major deficit.
Result: 2,250 cal with tight carbs and moderate protein
Hybrid training block
Male, 185 lb, athlete activity
A higher-output keto split that leaves a little room for training carbs.
Result: 2,900+ cal with 45g net carbs and higher protein
How the estimate works
The calculator uses the Mifflin-St Jeor equation to estimate basal metabolic rate, scales that into a daily calorie target with an activity multiplier, and then adjusts calories based on whether the goal is cutting, maintaining, or supporting training.
Protein is tied to body weight and activity, carbs are capped by the keto style you choose, and fat fills the remaining calories. That makes the output easier to use for real meal planning than a fixed percentage split alone.
Keto macro calculator FAQs
Quick guidance on how to interpret the estimate.
How does this keto macro calculator set protein?
It starts with your body weight and activity level, then nudges protein higher when the goal is fat loss. That keeps the plan more realistic for training and satiety than a one-size-fits-all percentage.
Why does the calculator offer multiple carb targets?
Different keto approaches use different ceilings. A strict setup keeps carbs around 20 grams, standard keto leaves a little more room, and active keto allows a higher ceiling for people training harder.
Should I treat these macros as medical advice?
No. This is a planning estimate, not a prescription. If you have diabetes, kidney disease, a history of disordered eating, or any medical condition affected by diet, work with a clinician before making major changes.
Related tools
Use these alongside your keto targets for a fuller nutrition picture.
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Disclaimer
This calculator provides a nutrition-planning estimate for educational use only. It does not diagnose, treat, or manage any condition. Nutrition needs vary with medical history, body composition, medications, and training load.
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