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🥑 Keto Diet Macro Calculator

Calculate your personalized ketogenic macronutrient targets for optimal fat burning and ketosis

Enter Your Details
SKD: Strict low-carb daily
TKD: Carbs around workouts
CKD: High-carb refeed days
Keto Quick Tips
  • ✅ Keep net carbs under 20-50g daily
  • 🥩 Prioritize quality protein sources
  • 🥑 Focus on healthy fats (avocado, nuts, olive oil)
  • 💧 Stay hydrated (2-3L water daily)
  • 🧂 Increase electrolytes (sodium, potassium, magnesium)
  • 📊 Track macros for first 2-4 weeks
  • ⏰ Allow 2-7 days for ketosis adaptation
  • 🏃 Combine with exercise for best results
Learn More

Ketogenic Diet Research:

Related Calculators

🌟 Key Features

  • Personalized Macro Targets: Calculate exact fat, protein, and carb needs based on your stats
  • Multiple Keto Types: Support for Standard, Targeted, and Cyclical keto diets
  • Goal-Based Calculations: Tailored for weight loss, maintenance, or muscle gain
  • Activity Level Adjustment: Accurate TDEE calculation based on your lifestyle
  • Net Carb Focus: Emphasizes net carbs (total carbs minus fiber)
  • Visual Progress Bars: Easy-to-understand macro distribution charts
  • Export Functionality: Save results as PDF, CSV, or JSON
  • Free & Unlimited: No registration required, calculate as many times as needed

📋 How to Use the Keto Macro Calculator

  1. Select Your Gender: Choose male or female (affects BMR calculation)
  2. Enter Your Age: Input your current age in years
  3. Input Your Weight: Enter current weight in kg or lbs
  4. Provide Your Height: Specify height in cm or inches
  5. Choose Activity Level: Select from sedentary to extremely active
  6. Set Your Goal: Choose weight loss, maintenance, or muscle gain with desired intensity
  7. Pick Keto Type: Select Standard, Targeted, or Cyclical keto approach
  8. Calculate: Click the button to get your personalized keto macro targets

🔍 Understanding Your Keto Macro Results

The calculator provides comprehensive macronutrient targets for optimal ketosis:

🥑 Fat (70-75%)

Your primary energy source on keto. Focus on healthy fats like avocados, olive oil, nuts, fatty fish, and grass-fed butter. Fat keeps you satiated and fuels ketone production.

🍖 Protein (20-25%)

Essential for muscle preservation and repair. Moderate protein prevents muscle loss while keeping you in ketosis. Sources: meat, fish, eggs, and some dairy.

🥦 Net Carbs (5-10%)

Keep net carbs low (20-50g/day) to maintain ketosis. Net carbs = Total Carbs - Fiber. Focus on leafy greens and low-carb vegetables.

📊 Macro Percentages Explained:
  • Standard Keto Diet (SKD): 70-75% fat, 20-25% protein, 5-10% carbs - Best for most people
  • Targeted Keto Diet (TKD): Same ratios but allows 25-50g carbs before workouts
  • Cyclical Keto Diet (CKD): 5-6 days strict keto, 1-2 days high-carb refeed

🧮 Keto Macro Calculation Formula

Our calculator uses the Mifflin-St Jeor equation for accurate results:

Step 1: Calculate BMR (Basal Metabolic Rate)

Men: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5

Women: BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161

Step 2: Calculate TDEE (Total Daily Energy Expenditure)

TDEE = BMR × Activity Level Multiplier

  • Sedentary: BMR × 1.2
  • Lightly Active: BMR × 1.375
  • Moderately Active: BMR × 1.55
  • Very Active: BMR × 1.725
  • Extremely Active: BMR × 1.9
Step 3: Adjust for Goal

Daily Calories = TDEE × (1 + Goal Percentage)

  • Weight Loss: TDEE - 10% to 20%
  • Maintenance: TDEE (0%)
  • Muscle Gain: TDEE + 10% to 15%
Step 4: Calculate Macros

Standard Keto Diet:

  • Fat: 70% of daily calories ÷ 9 calories/gram
  • Protein: 25% of daily calories ÷ 4 calories/gram
  • Net Carbs: 5% of daily calories ÷ 4 calories/gram

Note: TKD and CKD variations adjust carb timing/amounts while maintaining overall ketosis.

🌍 Real-World Keto Macro Examples

Profile: 35-year-old woman, 75kg, 165cm, lightly active

Goal: Weight loss (-15%)

Results:

  • BMR: ~1,450 calories
  • TDEE: 1,994 calories
  • Daily Target: 1,695 calories
  • Macros: 132g fat, 106g protein, 21g net carbs

Daily Meal Example: Breakfast: Eggs with avocado (30g fat, 20g protein, 5g carbs) | Lunch: Salmon salad (35g fat, 35g protein, 8g carbs) | Dinner: Chicken thighs with broccoli (40g fat, 30g protein, 5g carbs) | Snacks: Nuts (27g fat, 21g protein, 3g carbs)

Profile: 28-year-old man, 85kg, 180cm, very active (lifts weights 5x/week)

Goal: Muscle gain (+10%)

Results:

  • BMR: ~1,880 calories
  • TDEE: 3,243 calories
  • Daily Target: 3,567 calories
  • Macros: 278g fat, 223g protein, 45g net carbs

Targeted Keto Strategy: Consume 25g carbs (rice cakes) 30 minutes before workout for performance, remaining 20g from vegetables throughout the day. Higher protein supports muscle growth while staying in ketosis.

Profile: 32-year-old athlete, 72kg, 170cm, extremely active

Goal: Maintain weight with performance optimization

Results:

  • TDEE: 2,599 calories (maintenance)
  • Keto Days (5-6 days/week): 203g fat, 162g protein, 32g net carbs
  • Refeed Days (1-2 days/week): 58g fat, 195g protein, 390g carbs

Strategy: Strict keto Monday-Friday, high-carb refeed Saturday-Sunday to replenish glycogen for intense training. Maintains metabolic flexibility while optimizing performance.

⚠️ Common Keto Macro Mistakes to Avoid

❌ What NOT to Do:
  • Eating too much protein (kicks you out of ketosis)
  • Not tracking net carbs properly
  • Consuming hidden carbs in sauces and condiments
  • Forgetting to increase electrolytes
  • Setting unrealistic deficit (>20% can slow metabolism)
  • Skipping healthy fats to "lose faster"
  • Not drinking enough water
  • Quitting before full keto adaptation (2-4 weeks)
✅ Best Practices:
  • Track macros religiously for first month
  • Weigh food for accuracy initially
  • Focus on whole, unprocessed foods
  • Take sodium (5,000mg), potassium (1,000-3,500mg), magnesium (300-500mg)
  • Meal prep to stay on track
  • Test ketones after 1 week (blood or breath test)
  • Adjust macros every 2-4 weeks based on progress
  • Prioritize sleep and stress management

❓ Frequently Asked Questions

Most people enter ketosis within 2-7 days of restricting carbs to under 20-50g net carbs daily. Factors include activity level, previous diet, and metabolic health. You can speed up the process by exercising, intermittent fasting, or trying exogenous ketones. Test ketones using blood, urine, or breath tests to confirm.

Yes. While fat is your primary fuel on keto, exceeding your calculated fat target means excess calories, which prevents weight loss. Fat is a lever - eat to satiety, not to a maximum. If weight loss stalls, reduce fat intake slightly while maintaining protein and staying under carb limit. Your body will then burn stored body fat instead.

Total Carbs = all carbohydrates in food. Net Carbs = Total Carbs - Fiber - Sugar Alcohols (some). Fiber doesn't raise blood sugar or impact ketosis, so we subtract it. Example: 100g broccoli has 7g total carbs but only 2g net carbs (7g - 5g fiber). Always track NET carbs on keto, not total carbs.

Absolutely! Recalculate every 10-15 pounds lost or every 4-6 weeks. As you lose weight, your BMR decreases, so you need fewer calories. Failure to adjust macros is a common reason for weight loss plateaus. Update your weight in the calculator and maintain the same deficit percentage for continued progress.

Yes, but it requires careful planning. Vegetarian keto includes eggs, dairy, nuts, seeds, avocados, coconut oil, and low-carb vegetables. Vegan keto is more challenging - focus on nuts, seeds, avocados, coconut products, olive oil, tempeh, tofu, and vegan protein powders. Both need to carefully balance protein sources to hit macros without exceeding carb limits. Supplementation (B12, omega-3) is often necessary.

Keto flu refers to flu-like symptoms (fatigue, headache, nausea, brain fog) during the first week of keto. It's caused by electrolyte depletion as your body sheds water. Prevention: Drink 2-3L water daily, increase sodium (5,000mg via broth or salt), take potassium (1,000-3,500mg from avocados or supplement), and magnesium (300-500mg supplement). Symptoms typically resolve in 3-7 days as your body adapts.

Some alcohol is keto-friendly in moderation. Best choices: Hard liquor (vodka, gin, whiskey, tequila - 0g carbs), dry wine (3-4g carbs per glass). Avoid: Beer, sweet wine, cocktails with mixers. Important: Alcohol pauses fat burning while your liver processes it, and tolerance is lower on keto. Drink slowly, stay hydrated, and count any carbs toward your daily limit.

For most healthy adults, yes. Research shows keto can be safely maintained long-term with proper planning. Benefits include sustained weight loss, improved blood sugar control, mental clarity, and reduced inflammation. However: Consult a doctor first if you have kidney disease, liver disease, type 1 diabetes, or are pregnant/breastfeeding. Get regular blood work to monitor cholesterol, kidney function, and nutrient levels. Eat variety, prioritize whole foods, and consider cycling keto (CKD) for metabolic flexibility.

📚 Additional Keto Resources

🍽️ Keto Food Lists

Best Foods:

  • Fats: Avocado, olive oil, coconut oil, butter, ghee, MCT oil
  • Proteins: Beef, pork, chicken, fish, eggs, bacon
  • Low-Carb Veggies: Spinach, kale, broccoli, cauliflower, zucchini, asparagus
  • Dairy: Cheese, heavy cream, Greek yogurt (full-fat)
  • Nuts: Macadamia, pecans, almonds, walnuts

Foods to Avoid: Grains, sugar, most fruits, starchy vegetables, legumes, low-fat products

💡 Keto Success Tips
  • Start with a clean fridge - remove temptations
  • Meal prep Sunday for the week ahead
  • Keep keto snacks handy (nuts, cheese, hard-boiled eggs)
  • Use apps like MyFitnessPal or Cronometer to track macros
  • Join keto communities (Reddit r/keto) for support
  • Take before photos and measurements (not just weight)
  • Learn to read nutrition labels carefully
  • Give yourself 30 days before judging results
  • Don't fear fat - it's your fuel now!
  • Stay consistent with electrolytes throughout
⚕️ Medical Disclaimer

This calculator is for informational purposes only and does not constitute medical advice. The ketogenic diet may not be suitable for everyone, particularly those with certain medical conditions. Always consult with a healthcare provider or registered dietitian before starting any new diet, especially if you have diabetes, kidney disease, heart conditions, or are taking medications. Individual results may vary.