Health & Fitness
Keto macro calculator
Get personalized keto macros — 70% fat, 5% carbs, 25% protein — based on your body stats and activity level.
Keto Macro Calculator
Calculate your daily calorie target and keto macro split.
Your inputs stay in your browser and are not uploaded.
Your Daily Targets
- BMR (basal metabolic rate)
- 1,718 kcal
- TDEE (total daily energy expenditure)
- 2,662 kcal
- Target daily calories
- 2,662 kcal
Macro Breakdown
25%
70%
Protein
166g
666 kcal
Carbs
33g
133 kcal
Fat
207g
1,863 kcal
This calculator is for general fitness planning and is not medical advice. Consult a healthcare professional before making dietary changes.
Frequently asked questions
- What are the standard keto macros?
- A typical ketogenic diet targets about 70% of calories from fat, 5% from carbohydrates (under 25–50 g per day), and 25% from protein. The calculator applies these percentages to your daily calorie target automatically.
- Do I need to stay under 20 g of carbs on keto?
- Most people reach ketosis at under 20–50 g of net carbs per day. The calculator uses 5% of your calories as the carb target, which for a 2,000-calorie diet comes out to about 25 g of carbs — well within the keto range.
- Can I build muscle on keto?
- Yes, but it is more challenging. The calculator defaults to a maintenance calorie level for keto. If you want to build muscle on keto, select the bulk goal or manually increase calories by 200–300 above maintenance.