🥑 Keto Macro Calculator
Macros optimized for the ketogenic diet
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
How it works
Calculate your personalized keto macros for the ketogenic diet. Get your daily fat, protein, and carb targets based on a standard keto ratio (70/25/5). Customize for your calorie needs and goal — weight loss, maintenance, or muscle gain on keto.
How to Use This Calculator
- Enter your age, sex, height, weight, and activity level.
- Select your keto goal: fat loss, maintenance, or muscle gain.
- Review the keto-specific split (70-75% fat, 20-25% protein, 5-10% carbs).
- Note the gram targets for each macro.
- Keep total net carbs below 20-30 g per day to stay in ketosis.
Example
Inputs: 32-year-old female, 170 cm, 72 kg, moderately active, goal fat loss.
Result: 1,700 kcal split into 130 g fat, 110 g protein, and 22 g net carbs.
What it means: This profile sustains ketosis while providing enough protein to preserve lean mass during the fat loss phase.
Tips
- Net carbs matter more than total carbs on keto. Subtract fiber and sugar alcohols (except maltitol) from total carbs.
- Protein above 2.0 g/kg can kick sensitive individuals out of ketosis via gluconeogenesis. Stay toward the middle of the range.
- The 'keto flu' during the first 1-2 weeks is usually electrolyte-related. Add 3-5 g sodium, 300 mg magnesium, and 1,000 mg potassium daily.
- Test ketone levels with blood meters for accurate data. Urine strips become unreliable after 2-3 weeks as your body adapts.
- Keto is not magic for fat loss. Calories still matter. The benefit is appetite suppression and stable energy, not bypassing thermodynamics.
Learn More
Frequently Asked Questions
- How many carbs can I eat on keto?
- Standard keto limits carbs to 20-50g of net carbs per day to maintain ketosis. Our calculator uses 5% of total calories for carbs. Individual carb tolerance varies — some people can stay in ketosis at 50g, others need to stay under 20g.
- Do I need to track net carbs or total carbs?
- Net carbs (total carbs minus fiber) are most commonly used for keto. Fiber doesn't raise blood sugar or affect ketosis. Most keto practitioners track net carbs to allow more vegetable intake while staying in ketosis.
Authoritative resources
We recommend these external sources for further reading from recognized health organizations and peer-reviewed literature: