Keto macro calculator
Same calorie engine — read the keto guidance below the result.
Results update as you type 🥑
Reading these macros for keto
Calories are calculated exactly as in the standard macro tool (Mifflin–St Jeor → goal). For a ketogenic diet you then redistribute: keep carbs very low (typically 20–50 g/day), protein adequate, and fill the rest of the calories with fat.
A common keto split is roughly 70–75% fat, 20–25% protein, 5% carbs. Do not slash protein to “stay in ketosis” — protein protects muscle and rarely kicks you out of ketosis at sensible intakes.
Total calories still decide fat loss or gain — keto is a way to partition macros, not a calorie loophole. Use the number here as your energy target and adjust the carb cap to your tolerance.
Common questions
How many carbs on keto?
Most people reach ketosis at 20–50 g net carbs per day. Lower is not always better; find your personal threshold.
Does keto burn more fat?
It changes fuel partitioning, not the energy balance. Fat loss still requires a calorie deficit — the number here.
Will high protein break ketosis?
Rarely at normal intakes. Adequate protein matters more for keeping muscle than the small risk of gluconeogenesis.
Is my data stored?
No. Everything is calculated in your browser. Nothing is sent to a server or saved.
Sources & references
- Mifflin MD, St Jeor ST, et al. “A new predictive equation for resting energy expenditure in healthy individuals.” Am J Clin Nutr. 1990;51(2):241–247.
- Frankenfield D, Roth-Yousey L, Compher C. “Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults.” J Am Diet Assoc. 2005;105(5):775–789.
This calculator provides estimates for general educational use and is not medical advice. Consult a qualified professional before making significant dietary changes.