Keto Calculator – Find Your Perfect Keto Macros
The Keto Calculator helps you determine your optimal daily macronutrient intake — fats, proteins, and carbs — to support a ketogenic diet. Whether your goal is weight loss, muscle gain, or maintaining ketosis, this tool gives a personalized macro breakdown based on your body stats and lifestyle.
How to Use the Keto Calculator
Input the following:
- Age, gender, height, and weight
- Activity level (sedentary to very active)
- Body fat % (optional but improves accuracy)
- Goal: maintain, lose, or gain weight
The calculator then provides a custom macro plan (in grams and percentages) suitable for a low-carb, high-fat keto diet.
Standard Keto Macro Ratios
- Fat: 65–75% of total calories
- Protein: 20–30%
- Net Carbs: 5–10%
Example
Goal: Lose fat
Calories/day: 1800
→ Fat: 70% = 1400 cal = 155g fat
→ Protein: 25% = 450 cal = 113g protein
→ Carbs: 5% = 90 cal = 22g net carbs
Common Use Cases
- Planning keto meals for fat loss
- Building muscle while staying in ketosis
- Managing macros for targeted or cyclical keto diets
- Customizing intermittent fasting + keto plans
- Creating grocery and meal prep lists
Why Use a Keto Calculator?
Achieving ketosis and staying in it requires precise control of macronutrients. This calculator ensures you're eating the right balance based on your body type, metabolism, and lifestyle, maximizing results from your keto journey.
Frequently Asked Questions (FAQs)
What is ketosis?
Ketosis is a metabolic state where your body uses fat as its primary energy source instead of carbs.
How many carbs should I eat on keto?
Most people aim for 20–50g net carbs per day to stay in ketosis.
What happens if I eat too much protein?
Excess protein may convert to glucose through gluconeogenesis and potentially kick you out of ketosis.
Can I do keto if I’m vegetarian or vegan?
Yes, plant-based keto is possible using high-fat, low-carb plant foods like nuts, seeds, and oils.
Does this calculator consider intermittent fasting?
It calculates your macros regardless of meal timing, but you can combine the results with an IF schedule for better results.
Related tools: Calorie Calculator, BMR Calculator, Body Fat Calculator.