Keto Calculator
Calculate your personalised keto macros for fat loss or maintenance.
Keto targets are estimates and do not replace medical or dietetic advice.
Keto macro calculator
Enter your details to estimate calories, net carbs, protein, and fat.
Net carbs are usually total carbs minus fiber, depending on local labelling.
Daily calorie target
2211
kcal/day based on entered values and selected goal.
Net carbs
25 g
100 kcal · 5%
Protein
128 g
512 kcal · 23%
Fat
178 g
1599 kcal · 72%
Estimated BMR
1749 kcal
Estimated TDEE
2711 kcal
Uses standard calorie and macro math. Reviewed for accuracy. Estimate only. Does not replace medical, dietetic, or professional nutrition advice.
Personalized macro interpretation
Based on your inputs, your estimated keto target is about 2211 calories per day.
Your suggested net carb target is approximately 25 grams per day.
Protein is estimated at 128 grams/day, while fat fills the remaining calories.
These numbers are planning estimates and may need adjustment based on energy, health, training, and professional guidance.
A ketogenic diet may not be appropriate for everyone, especially with certain medical conditions.
What keto macros mean
Carbs, protein, and fat explained
Carbs
Limited on keto and often tracked as net carbs. Carbohydrates should not be demonized; suitability varies.
Protein
Supports lean mass, satiety, and recovery. Needs vary by person and context.
Fat
Often provides remaining calories. Higher fat intake does not guarantee fat loss.
Net carbs vs total carbs
Net carbs are often calculated as total carbs minus fiber. Some labels vary by country, sugar alcohol handling can differ, and some people prefer total carb tracking. Consistency matters when tracking.
Net Carbs = Total Carbs − FiberNet Carbs = Total Carbs − Fiber − Some Sugar AlcoholsCalorie target and goal setting
Maintenance
Uses estimated TDEE as a calorie planning target.
Deficit
Weight loss generally uses a calorie deficit, but aggressive deficits may be inappropriate.
Surplus
Weight gain generally uses a calorie surplus. Individual needs vary.
Keto limitations and health considerations
Keto may not be suitable for everyone. Medical conditions and medications can affect safety, and restrictive diets may affect energy, digestion, training, and adherence.
Formula explanation
BMR = Mifflin-St Jeor estimateTDEE = BMR × Activity MultiplierCalorie Target = TDEE + Goal AdjustmentCarb Calories = Net Carb Grams × 4Protein Calories = Protein Grams × 4Fat Grams = (Calorie Target − Carb Calories − Protein Calories) ÷ 9Example: 2,000 kcal
Net carbs 25 g = 100 kcal. Protein 120 g = 480 kcal. Fat calories = 2,000 − 100 − 480 = 1,420 kcal. Fat grams ≈ 158 g.
Changing calories
If carbs and protein stay similar, changing calorie target mostly changes the estimated fat grams.
Frequently Asked Questions
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