Health
BMI, calorie & wellness calculators
Keto Macro Calculator
The ketogenic diet caps carbohydrate very low so your body shifts to burning fat for fuel — and this calculator builds keto macros the right way round. It estimates your TDEE and goal calories, sets protein first from your bodyweight (so you preserve muscle rather than burning it for glucose), holds carbohydrate at a low cap of about 30 g per day, and lets fat fill every remaining calorie. That usually lands around 65–75% of calories from fat, 20–30% from protein and under 10% from carbs. Each macro is shown in grams, as a percentage, and in kcal, and reconciled through the 4/4/9 rule (protein and carbs 4 kcal/g, fat 9 kcal/g). Enter your sex, age, height and weight in kg/lb or cm/in, choose your goal, and read off daily and per-meal targets. Keto is a carb cap, not a magic macro — protein still comes from your bodyweight. This is a fitness estimate, not medical or dietary advice.
Keto = a carb cap (≈ 30 g/day); fat fills the remaining calories
- Protein still set first from bodyweight — you don’t drop it on keto
- Typical shape: ≈ 65–75% fat / 20–30% protein / <10% carbs (4/4/9 kcal/g)
Frequently asked questions
What are the right macros for keto?
Keto caps carbohydrate very low — commonly 20–50 g per day — so this calculator holds carbs at about 30 g, sets protein from your bodyweight, and lets fat absorb all the remaining calories. In percentage terms that is roughly 65–75% fat, 20–30% protein and under 10% carbs, but the carb cap in grams is what actually keeps you in ketosis.
Do I eat less protein on keto?
No — protein is still set from your bodyweight (around 0.8–1.0 g per lb depending on your goal). The old idea that high protein "kicks you out of ketosis" is overstated for most people; what matters is keeping carbohydrate under the cap. Fat, not protein, is the lever that fills your remaining calories on keto.