Ketogenic Macronutrient Calculator
Calculate your daily calories and macros to reach nutritional ketosis.
Your Daily Targets
Ratio: ~70% Fats | ~25% Protein | ~5% Net Carbs
How to Use the Keto Macro Calculator
Transitioning into ketosis requires a precise balance of macronutrients. Unlike a standard diet where carbohydrates are the primary energy source, a ketogenic diet shifts your metabolism to burn fat (ketones) for fuel. This calculator uses the Mifflin-St Jeor equation to determine your Basal Metabolic Rate (BMR) and adjusts it based on your activity level and body goals.
The Standard Keto Ratio
While everyone is different, the "Standard Ketogenic Diet" (SKD) generally follows these guidelines:
- Low Carbohydrates: Usually 20g to 50g of net carbs per day to keep insulin levels low.
- Moderate Protein: Roughly 1.6g to 2.2g of protein per kilogram of lean body mass to maintain muscle.
- High Fat: The remainder of your calories come from healthy fats to provide energy and satiety.
Understanding the Results
Net Carbs: We set a default of 25g net carbs. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates. Staying under this limit is the most critical factor for entering ketosis.
Protein: This is a goal. You should aim to hit this number daily to prevent muscle wastage, especially if you are in a calorie deficit for weight loss.
Fats: Fat is a lever. If you are hungry, eat more fat. If you are full and trying to lose weight, you don't necessarily need to "hit" your fat target, as your body will use its own stored fat for fuel.
Example Keto Macro Calculation
For a 30-year-old male, 180cm tall, weighing 90kg with a sedentary lifestyle looking to lose weight:
- TDEE: ~2,200 calories.
- Weight Loss Target (20% deficit): ~1,760 calories.
- Protein (1.8g/kg): 162g (648 kcal).
- Net Carbs: 25g (100 kcal).
- Fats (Remainder): 112g (1012 kcal).