Get your personal ketogenic macros in grams: enter your age, weight, height, body fat (optional), activity and goal, choose a net-carb limit and protein target, and the calculator gives daily calories plus fat, protein and net carbs — with the percentages and expected weekly weight change.
Your daily keto macros
Fat
183 g
76 % · 1647 kcal
Protein
108 g
20 % · 432 kcal
Net carbs
25 g
5 % · 100 kcal
Calories per day
2,180 kcal
Maintenance (TDEE)
2,724 kcal
BMR
1,758 kcal
Expected change
−1.1 lb/week
Lean body mass used for protein: 135 lb. Fat fills the remaining calories; if your fat figure looks low, your deficit is too aggressive for your protein target.
📌 Mifflin-St Jeor BMR × activity factor. Net carbs = total carbs − fiber − sugar alcohols. Not medical advice: check with a doctor before starting keto if you take diabetes or blood-pressure medication, are pregnant, or have kidney or liver conditions.
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How the keto macros are worked out
BMR (Mifflin-St Jeor) = 10 × kg + 6.25 × cm − 5 × age + 5 (men) / − 161 (women)
calories = BMR × activity × (1 − deficit)
protein g = 0.8–1.2 × lean body mass (lb) · net carbs = your limit · fat g = (calories − 4 × protein − 4 × carbs) ÷ 9
Worked example: man, 35, 180 lb, 5′10″, 25 % body fat, moderately active, 20 % deficit. BMR 1,758 kcal → TDEE 2,724 → target 2,180 kcal. Lean mass 135 lb → protein 108 g (432 kcal). Net carbs 25 g (100 kcal). Fat = (2,180 − 532) ÷ 9 = 183 g. Expected loss about 1.1 lb a week (545 kcal × 7 ÷ 3,500).
Protein is set from lean mass rather than total weight so that carrying extra body fat does not inflate the target. If you do not know your body fat, the body fat calculator estimates it from tape measurements; the TDEE calculator and macro calculator cover non-keto splits.
What the macros look like on a plate
Food (typical serving)
Fat
Protein
Net carbs
3 eggs
15 g
19 g
1 g
6 oz salmon
22 g
34 g
0 g
1 avocado
21 g
3 g
2 g
1 tbsp olive oil
14 g
0 g
0 g
1 oz almonds (23)
14 g
6 g
3 g
1 oz cheddar
9 g
7 g
0.5 g
1 cup broccoli
0 g
3 g
4 g
½ cup blueberries
0 g
1 g
9 g
Values are USDA averages, rounded. Electrolytes matter in the first weeks: aim for extra sodium, 300–400 mg magnesium and potassium-rich vegetables to avoid the “keto flu”.
Frequently asked questions
First your maintenance calories (TDEE) from the Mifflin-St Jeor equation and activity level, then a deficit or surplus for your goal. Net carbs are fixed at your chosen limit (20–30 g for most people), protein is set per pound of lean body mass (0.8 g standard, 1.0–1.2 g if you train), and fat fills the remaining calories. A 35-year-old, 180 lb, 5′10″ moderately active man at 25 % body fat and a 20 % deficit gets about 2,180 kcal: 25 g net carbs, 108 g protein and 183 g fat — roughly 75 % fat, 20 % protein, 5 % carbs.
Most people stay in ketosis under 20–30 g of net carbs a day; very active people can often tolerate up to 50 g. Net carbs are total carbohydrates minus fiber and sugar alcohols. Going over your limit for a day does not undo weeks of progress — you simply return to ketosis within a day or two of eating low-carb again.
For almost everyone, no. The old “protein turns to sugar” worry is overstated: gluconeogenesis is demand-driven, not supply-driven. Protein around 0.8–1.0 g per pound of lean mass protects muscle during weight loss and keeps you full; only therapeutic (epilepsy) keto restricts protein tightly, which is why that option sets it lower.
Because fat is the energy source on keto: with carbs near zero and protein fixed, everything else has to come from fat — usually 65–80 % of calories. In practice you hit it with olive oil, butter, avocado, nuts, fatty fish and full-fat dairy. If you are losing weight, some of that fat comes from your own body, so you can eat below the fat target and still feel fine.
The first week often shows 3–8 lb, mostly water released as glycogen stores empty. After that, a 20 % deficit averages about 1–1.5 lb of fat a week, in line with the expected-change figure above. Larger deficits lose faster but cost muscle and energy; the calculator caps the aggressive option at 30 %.