Keto Diet Macro Calculator
Calculate your daily calories and macronutrients to reach ketosis.
Your Personal Keto Blueprint
kcal/day
grams (5%)
grams (25%)
grams (70%)
How to Use This Keto Calculator
The Ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate nutritional plan. To achieve a state of "ketosis"—where your body burns fat for fuel instead of glucose—you must strictly monitor your macronutrient intake. This calculator uses the Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR) and then applies Keto-specific ratios (70% Fat, 25% Protein, 5% Carbs) to your Total Daily Energy Expenditure (TDEE).
Understanding Your Results
- Net Carbs: We set this at a strict 5% of your calories. Most people need to stay under 20-30g of net carbs daily to remain in ketosis.
- Protein: Essential for maintaining muscle mass. We've calculated this at 25% of your intake, which is the "goldilocks" zone for keto.
- Fats: This will be your primary energy source. At 70% of your daily intake, fat provides the satiety and fuel needed on this plan.
Realistic Example
Consider a 35-year-old male weighing 90kg at 180cm tall with a sedentary lifestyle. His maintenance calories are approximately 2,200. To lose weight (20% deficit), he would aim for 1,760 calories. His keto macros would look like this: 22g of Carbs, 110g of Protein, and 137g of Fat.
Tips for Success
Remember that "Net Carbs" are total carbs minus fiber and sugar alcohols. Always stay hydrated and ensure you are getting enough electrolytes (Sodium, Potassium, and Magnesium), as the keto diet causes the body to shed water rapidly in the first few weeks.