Keto Macro Calculator
Get your exact fat, protein, and net carb targets to enter and maintain ketosis for your specific goal.
What Are Keto Macros? The 70/25/5 Split
Keto macros are the breakdown of fat, protein, and carbohydrates that puts your body into ketosis — burning fat for fuel instead of carbs. The standard ketogenic diet (SKD) uses a 70/25/5 split:
The key to keto is keeping carbs low enough (20 to 50 g of net carbs per day) that your body switches from glucose to ketones for energy. Fat becomes your primary fuel source, and protein is kept moderate to preserve muscle without kicking you out of ketosis.
How Keto Macros Are Calculated: BMR → TDEE → Keto Split
The calculator follows a four-step chain to produce your keto macros:
Step 1 — BMR (Mifflin-St Jeor):
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
Step 2 — TDEE: BMR × activity factor
Sedentary 1.2 · Light 1.375 · Moderate 1.55 · Active 1.725
Step 3 — Goal adjustment: TDEE ± calorie deficit/surplus
Step 4 — Keto split:
Net carbs: 20–50 g/day (fixed)
Protein: 0.8–1.0 g per lb body weight
Fat: remaining calories ÷ 9
The Mifflin-St Jeor equation is the most accurate BMR formula for the general population, validated against indirect calorimetry in multiple studies.
Keto Approaches Compared: Standard vs High-Protein vs Targeted
| Type | Fat | Protein | Carbs | Best For |
|---|---|---|---|---|
| Standard Keto (SKD) | 70–75% | 20–25% | 5–10% | The classic keto diet. Best for most people and beginners. |
| High-Protein Keto | 60–65% | 30–35% | 5–10% | More protein for muscle preservation. Good for active people. |
| Targeted Keto (TKD) | 70–75% | 20–25% | 5–10% + 15–30g pre-workout | Carbs around workouts for athletes. Stays in ketosis. |
| Cyclical Keto (CKD) | 70–75% (5 days) | 20–25% | 5–10% (5 days) + 2 high-carb days | For advanced bodybuilders. Not for beginners. |
Standard keto (SKD) is the best starting point for most people. High-protein keto suits active people who want to preserve or build muscle. Targeted and cyclical keto are advanced variants for athletes and bodybuilders.
Net Carbs Explained: Total vs Net, Fiber and Sugar Alcohols
On keto, you track net carbs, not total carbs. Net carbs are the carbs your body actually converts to glucose:
Net carbs = total carbs − fiber − (0.5 × sugar alcohols)
- Fiber: Your body does not absorb fiber, so it does not count toward net carbs. Subtract all of it.
- Sugar alcohols: Erythritol has zero net carbs. For other sugar alcohols (xylitol, maltitol), subtract about half.
- Example: A food with 25 g total carbs and 15 g fiber has 10 g net carbs.
Most people stay in ketosis at 20 to 50 g of net carbs per day. The calculator above targets this range. Use the Keto Net Carb Calculator to calculate net carbs for any food.
Worked Example: Full Math to Grams of Fat, Protein, and Carbs
A 30-year-old man, 80 kg (176 lb), 175 cm, moderate activity, weight loss goal:
Step 1 — BMR: 10(80) + 6.25(175) − 5(30) + 5 = 1,749 cal
Step 2 — TDEE: 1,749 × 1.55 = 2,711 cal
Step 3 — Goal (loss, −400): 2,711 − 400 = 2,311 cal
Step 4 — Protein: 80 × 1.6 = 128 g → 512 cal
Step 5 — Net carbs: 25 g → 100 cal
Step 6 — Fat: (2,311 − 512 − 100) ÷ 9 = 189 g → 1,701 cal
That is a 74/22/4 split by calories — right in the keto range. The calculator above produces these numbers automatically from your inputs.
Keto Macros by Goal: Aggressive Cut to Muscle Gain
| Goal | Calorie Adjust | Fat | Protein | Carbs | Notes |
|---|---|---|---|---|---|
| Aggressive Cut | −500 to −750 cal | 70–75% | 25% | 5% | Fastest fat loss; harder to sustain |
| Moderate Cut | −300 to −500 cal | 70–75% | 25% | 5% | Steady fat loss; recommended for most |
| Maintenance | 0 (TDEE) | 70–75% | 20–25% | 5–10% | Hold weight; good for keto adaptation |
| Lean Bulk | +200 to +300 cal | 65–70% | 25–30% | 5–10% | Slow muscle gain with minimal fat |
For fat loss, a moderate deficit of 300 to 500 calories below TDEE is sustainable and preserves muscle. Aggressive deficits work short-term but are harder to maintain. Always keep protein high (0.8 to 1.0 g per lb) to prevent muscle loss on a cut.
Keto Foods List: What Fits the Macros
| Category | Foods |
|---|---|
| Fats & Oils | Olive oil, avocado oil, butter, ghee, coconut oil, MCT oil, lard, tallow |
| Proteins | Beef, pork, chicken, turkey, salmon, tuna, eggs, bacon, organ meats |
| Low-Carb Vegetables | Spinach, kale, broccoli, cauliflower, zucchini, asparagus, cabbage, Brussels sprouts |
| Dairy (full-fat) | Cheese, heavy cream, cream cheese, full-fat Greek yogurt (in moderation) |
| Nuts & Seeds | Macadamia, pecans, walnuts, almonds, chia, flax, hemp seeds |
| Fruits (low-carb) | Avocado, olives, berries (raspberries, blackberries) in small amounts |
| Beverages | Water, black coffee, unsweetened tea, bone broth, sparkling water |
| Condiments | Salt, pepper, herbs, lemon juice, vinegar, mustard, mayo (no sugar) |
Avoid grains, sugar, most fruits, starchy vegetables (potatoes, corn), legumes, and processed foods. When in doubt, check net carbs with the Keto Net Carb Calculator.
Side Effects and Safety: Keto Flu and Who Should Avoid Keto
Keto Flu (First 1–2 Weeks)
When you start keto, you may experience fatigue, headache, nausea, dizziness, and irritability. This is the keto flu, caused by electrolyte loss as your body sheds water and sodium.
Prevent it: Supplement sodium (3 to 5 g/day), potassium (1 to 3 g/day), and magnesium (300 to 500 mg/day). Drink 3+ liters of water. Symptoms usually clear within 1 to 2 weeks.
Who Should Not Do Keto
- Type 1 diabetes (without medical supervision — risk of ketoacidosis)
- Pregnant or breastfeeding women (without doctor approval)
- People with pancreas, liver, or gallbladder disease
- People with a history of eating disorders
- Anyone taking medications that affect blood sugar or insulin
This is not medical advice — talk to your doctor before starting keto, especially if you have a chronic condition or take medication.
Keto Macro Calculator FAQs
Disclaimer: This keto macro calculator provides estimates for educational purposes only and is not medical advice. The ketogenic diet is a significant dietary change and may not be suitable for everyone, especially people with type 1 diabetes, pancreas or liver disease, or those taking blood sugar or insulin medications. This is not medical advice — talk to your doctor before starting any ketogenic diet, especially if you have a chronic condition.