Keto Calculator

Calculate your keto diet macros including daily calories, fat, protein, and net carbs based on your weight, height, age, and activity level. Supports standard keto, high-protein keto, and weight loss goals.

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Daily Calories
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Fat —
Protein —
Net Carbs —
Macro Split (F/P/C) —
Extended More scenarios, charts & detailed breakdown ▾
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Daily Calories
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Fat (75%) —
Protein (20%) —
Net Carbs (5%) —
Professional Full parameters & maximum detail ▾
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Daily Macros

TDEE (Maintenance) —
Fat per Day —
Protein per Day —
Net Carbs per Day —

Per Meal Breakdown

Fat per Meal —
Protein per Meal —
Carbs per Meal —

Electrolyte & Supplement Targets

Sodium Recommendation —
Potassium Recommendation —
Magnesium Recommendation —
Omega-3 Target —

How to Use This Calculator

  1. Enter your weight, height, age, sex, and activity level.
  2. The calculator computes your TDEE using the Mifflin-St Jeor formula and applies standard keto ratios (75% fat / 20% protein / 5% carbs).
  3. Use the Standard Keto tab for the classic 75/20/5 split.
  4. Use the High Protein Keto tab for a 60/35/5 ratio suited to athletes.
  5. Use the Weight Loss Goal tab to apply a calorie deficit while staying in ketosis.
  6. Use the Professional tab for custom ratios, per-meal breakdown, and electrolyte recommendations.

Formula

TDEE = BMR × Activity Factor (Mifflin-St Jeor)
Fat (g) = TDEE × fat% / 9
Protein (g) = TDEE × protein% / 4
Net Carbs = 20g (strict) or up to 50g (flexible)

Example

Example: 35-year-old male, 185 lbs, 5'11", moderately active: TDEE ≈ 2,760 cal. Standard keto: Fat = 230g, Protein = 138g, Net Carbs = 20g.

Frequently Asked Questions

  • Most people achieve ketosis by eating fewer than 20–50 grams of net carbs per day. Strict keto targets 20g net carbs, while a more flexible approach allows up to 50g. Net carbs = total carbs minus fiber minus sugar alcohols.
  • Standard keto is approximately 75% fat, 20% protein, and 5% carbohydrates. High-protein keto shifts to 60% fat, 35% protein, 5% carbs — better for those doing strength training.
  • Most people enter ketosis within 2–4 days of restricting carbs to under 20–50g/day. This depends on your individual metabolism, activity level, and glycogen stores. Signs include reduced appetite and increased mental clarity.
  • Keto naturally reduces hunger for many people, but calories still matter for weight loss. Use your TDEE (Total Daily Energy Expenditure) as a baseline and create a modest deficit (10–25%) for steady fat loss while maintaining ketosis.

Related Calculators

🥬 Net Carbs Calculator 🥗 Macro Calculator 🔥 Calorie Calculator 💪 Lean Body Mass Calculator
Sources & References (5) ▾
  1. Westman EC et al. — Low-carbohydrate nutrition and metabolism. Am J Clin Nutr. 2007;86(2):276-284 — American Journal of Clinical Nutrition
  2. Volek JS & Phinney SD — The Art and Science of Low Carbohydrate Living (2011) — Beyond Obesity LLC
  3. Paoli A et al. — Ketogenic diet for obesity: friend or foe? Int J Environ Res Public Health. 2013;10(10):4927-4936 — IJERPH
  4. Mifflin MD et al. — A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247 — American Journal of Clinical Nutrition
  5. Paoli A — Ketogenic diet for obesity: friend or foe? Int J Environ Res Public Health. 2013;10(10):4927-36 — IJERPH