Free macro tool
Keto Calculator
Choose a net carb limit and a goal and get a daily calorie target with protein and fat in grams. Carbs are fixed first, protein second, and fat fills the rest.
Worked example
For a 30-year-old man who weighs 75 kg and is 178 cm tall (lightly active) aiming to lose weight, about 1,862 kcal a day with net carbs held to 30 g leaves 143 g of protein (1.9 g per kg) and 130 g of fat, which is 63% of calories.
Calculate your keto macros
The result below starts from the example's numbers. Change any field and it updates as you type.
Track this target every day
Use the number above as your daily goal in CalorTracker, then log meals by photo, voice or text and see where your day stands against it. Free to start, no card needed to explore.
Results are estimates from published formulas, not medical advice. Your own body can sit above or below them.
Where the formulas come from, and how we check them: how we calculate.
How the keto calculator works
A ketogenic diet keeps carbohydrate low, and fat supplies most of the rest of the calories. This calculator does the arithmetic in that order. It sets your calories for the goal you pick, holds net carbs at the limit you choose, sets protein from your body weight, and gives fat everything that is left at 9 kcal per gram.
The calories come from the same place as everywhere on this site: your maintenance calories (TDEE, from the Mifflin-St Jeor equation and an activity factor), moved up or down for your goal. When you are losing weight the target never drops below 1,200 kcal for women and 1,500 kcal for men, and if your estimated maintenance is already at or under that minimum the calculator offers no deficit.
The net carb limit
The calculator offers 20, 30, 50 g of net carbs a day. Bueno and colleagues' 2013 meta-analysis of randomized trials of very-low-carbohydrate ketogenic diets, in the British Journal of Nutrition, defined that diet as under 50 g of carbohydrate a day, and all three choices sit inside it. Which one you use is your call. There is no single correct number, and this page does not say that a lower one works better.
Net carbs are total carbohydrate minus fiber, and for some people minus part of the sugar alcohols. The net carbs calculator does that subtraction for a food label and explains why the sugar alcohol part is a choice.
Protein comes before fat
Protein is set at the middle of the usual range for your goal, 1.9 g per kg of body weight when losing or gaining and 1.4 g when maintaining, the same ranges as the protein calculator. It is not traded away for fat. If protein and the carbohydrate limit already use every calorie, the calculator says so instead of showing a negative fat figure. Body weight counts up to a BMI of 30 and protein stops at 240 g, because extra body weight is mostly fat, which needs far less protein than muscle.
Who this is not for
This page makes no health claims about ketosis or any other effect of eating this way. A very low carbohydrate diet is not suitable for everyone. If you are pregnant or breastfeeding, take medication, or have a medical condition, including diabetes or kidney or liver disease, talk to your doctor or a registered dietitian before changing how you eat.