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Typical keto range: 5-10%
Typical keto range: 20-25%

About Keto Macro Calculator

Our free keto macro calculator helps you determine the ideal macronutrient ratios for your ketogenic diet. Whether you're just starting keto or looking to optimize your current plan, our calculator provides personalized macro targets based on your body metrics, activity level, and goals.

Key Features:

  • Personalized Calculations: Get macro targets tailored to your body and goals
  • Multiple Goal Options: Calculate macros for weight loss, maintenance, or muscle gain
  • Activity Level Adjustment: Account for your exercise routine in calorie calculations
  • Customizable Ratios: Adjust carb, protein, and fat percentages to fit your needs
  • Visual Breakdown: See your macros displayed in easy-to-understand charts
  • Keto Tips: Get personalized recommendations for your ketogenic diet
  • Privacy Protected: All calculations happen locally in your browser
  • Free to Use: No registration or payment required

How to Use:

  1. Enter your age, gender, height, and weight
  2. Select your activity level (sedentary to very active)
  3. Choose your goal (weight loss, maintenance, or muscle gain)
  4. Adjust macro ratios if needed (default: 5% carbs, 20% protein, 75% fat)
  5. Click "Calculate Macros" to get your personalized targets
  6. Review your daily calorie and macro breakdown
  7. Use the recommendations to optimize your keto diet

Understanding Keto Macros:

  • Carbohydrates (5-10%): Keep carbs low to maintain ketosis. Most people aim for 20-50g net carbs per day.
  • Protein (20-25%): Moderate protein helps preserve muscle mass while on keto.
  • Fat (70-75%): High fat intake provides energy and helps you feel satiated on a low-carb diet.
  • Calorie Deficit: For weight loss, consume fewer calories than you burn while maintaining macro ratios.
  • Ketosis: When your body burns fat for fuel instead of glucose, typically achieved with <20g net carbs daily.

Frequently Asked Questions

What are keto macros?

Keto macros refer to the macronutrient ratios (carbohydrates, protein, and fat) that are optimal for a ketogenic diet. Typically, a keto diet consists of 5-10% carbs, 20-25% protein, and 70-75% fat. These ratios help your body enter and maintain ketosis.

How do I calculate my keto macros?

Use our keto macro calculator by entering your age, gender, height, weight, activity level, and goal. The calculator will automatically determine your daily calorie needs and break them down into the ideal macro ratios for ketosis.

What is the ideal keto macro ratio?

The standard ketogenic diet typically follows a 5-10% carbs, 20-25% protein, and 70-75% fat ratio. However, individual needs may vary based on activity level, body composition, and goals.

How many carbs can I eat on keto?

Most people on a ketogenic diet should limit carbs to 20-50 grams per day to maintain ketosis. However, individual carb tolerance varies, and some people may be able to consume slightly more while staying in ketosis.

Do I need to track macros on keto?

While not strictly necessary, tracking macros can help ensure you're staying within the optimal ranges for ketosis, especially when starting the diet. It helps you understand portion sizes and maintain the correct macronutrient balance.

Can I adjust my macros for different goals?

Yes, our calculator allows you to select different goals (weight loss, maintenance, or muscle gain), which will adjust your calorie and macro targets accordingly. You can also manually adjust the ratios if needed.

What is the best keto macro ratio for weight loss?

For weight loss on keto, aim for 5-10% carbs, 20-25% protein, and 70-75% fat. The key is maintaining a calorie deficit while staying in ketosis. Our calculator automatically adjusts calories based on your weight loss goal, typically creating a 15% deficit from your TDEE.

How do I calculate BMR and TDEE for keto?

Our calculator uses the Mifflin-St Jeor equation to calculate your BMR (Basal Metabolic Rate) based on your age, gender, height, and weight. Then it multiplies your BMR by an activity factor to determine your TDEE (Total Daily Energy Expenditure). For keto, we adjust your TDEE based on your goal to provide optimal macro targets.

What happens if I eat too much protein on keto?

Eating too much protein (typically over 1.5g per kg of body weight) can potentially kick you out of ketosis through a process called gluconeogenesis, where excess protein is converted to glucose. Our calculator recommends 20-25% protein (0.8-1.2g per kg body weight) to maintain ketosis while preserving muscle mass.

How many calories should I eat on keto?

Your daily calorie intake on keto depends on your goals: for weight loss, aim for a 15-20% deficit from your TDEE; for maintenance, eat at your TDEE; for muscle gain, aim for a 10% surplus. Our calculator automatically calculates this based on your selected goal and provides the exact calorie target.

What is net carbs vs total carbs for keto?

Net carbs = total carbs minus fiber. On keto, you track net carbs because fiber doesn't raise blood sugar or affect ketosis. Most people aim for 20-50g net carbs per day. Our calculator helps you understand your total carb allowance, but remember to subtract fiber when tracking your food intake.

How long does it take to enter ketosis?

Most people enter ketosis within 2-7 days of following a strict ketogenic diet (under 20g net carbs daily). Factors affecting this include your previous diet, activity level, and metabolic health. Maintaining the correct macro ratios from our calculator will help you achieve and maintain ketosis faster.

Can I do keto if I'm vegetarian or vegan?

Yes, vegetarian and vegan keto diets are possible, though more challenging. You'll need to focus on plant-based fats (avocado, nuts, seeds, coconut oil) and protein sources (tofu, tempeh, seitan). The macro ratios remain the same (5-10% carbs, 20-25% protein, 70-75% fat), but food choices are more limited.

Should I track macros every day on keto?

When starting keto, daily macro tracking is highly recommended to ensure you're staying within optimal ranges for ketosis. Once you're experienced and have a good understanding of portion sizes, you may track less frequently. However, tracking helps maintain consistency and ensures you're meeting your goals.

What foods should I eat to meet my keto macros?

Focus on high-fat, moderate-protein, low-carb foods: fatty meats, fish, eggs, full-fat dairy, avocados, nuts, seeds, low-carb vegetables (leafy greens, broccoli, cauliflower), and healthy oils (olive oil, coconut oil, MCT oil). Avoid grains, sugar, most fruits, starchy vegetables, and processed foods.