Macro Calculator (Protein/Carb/Fat Split)
Calculate your daily macronutrient targets in grams. Choose from preset macro splits or customize your protein, carb, and fat percentages.
Keto Macro Calculator
Calculate your ideal ketogenic diet macros — fat, protein, and net carbs — based on your TDEE, activity level, and body composition goals.
yrs
ft
in
lbs
meals
Standard (75/20/5) • 2,219 kcal/day
185g
Fat (75%)
111g
Protein (20%)
28g
Net Carbs (5%)
BMR⧉
1,789 kcal
TDEE⧉
2,774 kcal
Target Calories⧉
2,219 kcal
Carb Limit⧉
28g net
Moderate ketosis
Per-Meal Breakdown (3 meals)
| Macro | Daily | Per Meal | Calories |
|---|---|---|---|
| Fat | 185g | 62g | 1,665 kcal |
| Protein | 111g | 37g | 444 kcal |
| Net Carbs | 28g | 9g | 112 kcal |
Electrolyte Targets
Sodium: 5–7 g/day
Potassium: 3–4 g/day
Magnesium: 400–600 mg/day
Disclaimer: The ketogenic diet is not appropriate for everyone. Consult your physician before starting, especially if you have diabetes, kidney disease, or are pregnant/nursing.
Planning notes, formulas, and examples
About the Keto Macro Calculator
The ketogenic diet is usually planned with a very low carbohydrate target and a higher fat share, but the exact split varies by person and by goal. This worksheet converts a chosen calorie target into gram targets for fat, protein, and net carbs.
It is designed for planning and comparison rather than for determining whether someone is in ketosis. The output helps you compare different calorie levels and macro splits in a format that is easier to use day to day.
Whether you are testing a keto template or adjusting a lower-carb plan, it shows the gram targets needed for meal planning.
When This Page Helps
Keto plans usually need more precise macro tracking than broad diet templates. This calculator sets protein, carbs, and fat in a fixed order so you can compare targets at different calorie levels without doing the math by hand.
How to Use the Inputs
- Enter your age, sex, height, and weight.
- Select your activity level to calculate TDEE.
- Choose your keto approach: Standard (75/20/5), Moderate (65/25/10), or High Protein (60/35/5).
- Select your calorie goal (maintenance, mild deficit, moderate deficit).
- Review your daily targets in grams for fat, protein, and net carbs.
- Use the per-meal breakdown to plan your daily meals.
- Focus on hitting your protein target exactly; stay at or under your carb limit; use fat to fill remaining calories.
Formula used
TDEE (Mifflin-St Jeor):
• Male: 10×weight(kg) + 6.25×height(cm) − 5×age − 5
• Female: 10×weight(kg) + 6.25×height(cm) − 5×age − 161
TDEE = BMR × Activity Factor
Keto Macros:
• Net Carbs (g) = (TDEE × carb%) / 4
• Protein (g) = (TDEE × protein%) / 4
• Fat (g) = (TDEE × fat%) / 9
Standard Keto: 75% fat / 20% protein / 5% carbs
Moderate Keto: 65% fat / 25% protein / 10% carbs
High-Protein Keto: 60% fat / 35% protein / 5% carbsExample Calculation
Result: 185g fat / 111g protein / 28g net carbs (2,217 kcal)
BMR = 10(85) + 6.25(178) − 5(35) − 5 = 1,788 kcal. TDEE at 1.55 activity = 2,771 kcal. A moderate 20% deficit gives 2,217 kcal. At the standard 75/20/5 split: Fat = 2,217×0.75/9 = 184.75 → 185g, Protein = 2,217×0.20/4 = 110.85 → 111g, Net Carbs = 2,217×0.05/4 = 27.7 → 28g. This is a worksheet result from the selected assumptions, not a guarantee of ketosis.
Tips & Best Practices
- Net carbs = total carbs − fiber − sugar alcohols. Track net carbs, not total carbs.
- Most people enter ketosis at ≤50g net carbs/day; many need ≤20g for reliable results.
- Protein is a target, not a limit. Adequate protein prevents muscle loss and gluconeogenesis concerns are overblown.
- Supplement electrolytes: sodium (5–7g/day), potassium (3–4g/day), and magnesium (400–600mg/day) to avoid "keto flu".
- Fat is a lever, not a target: if you want to lose body fat, you don't need to hit your fat macro exactly.
- Test blood ketone levels (0.5–3.0 mmol/L is nutritional ketosis) to verify your carb limit is working.
- Give your body 2–4 weeks to fully fat-adapt before judging performance or energy levels.
How the Ketogenic Diet Works
When carbohydrate intake drops below approximately 50g/day, liver glycogen depletes within 24–48 hours. The liver then begins converting fatty acids into ketone bodies (beta-hydroxybutyrate, acetoacetate, and acetone) as an alternative fuel source for the brain and tissues that cannot efficiently use fatty acids directly. This metabolic state — nutritional ketosis — is characterized by blood ketone levels of 0.5–3.0 mmol/L.
Macro Priority Order on Keto
Contrary to popular belief, keto macros should be set in this priority: (1) Set protein first, based on lean mass and activity level, typically 1.6–2.2 g/kg. (2) Set net carbs at your ketosis threshold, usually 20–50g. (3) Fill remaining calories with fat. This approach ensures muscle preservation and ketosis maintenance, using fat as the flexible variable.
Common Keto Mistakes
The most frequent mistakes include: not tracking net carbs accurately (hidden carbs in sauces, condiments, and processed foods); under-eating protein out of fear of gluconeogenesis; neglecting electrolytes (causing "keto flu" that's actually preventable); and either eating too much fat (stalling weight loss) or too little fat (feeling miserable). A food scale and tracking app are essential tools, especially in the first month.
Keto Variations
Beyond standard keto (SKD), there are several adapted protocols: Targeted Keto (TKD) adds 15–50g carbs around workouts for athletes; Cyclical Keto (CKD) alternates 5–6 keto days with 1–2 carb-loading days for high-intensity athletes; and Modified Atkins-style keto allows slightly more protein and carbs while still maintaining ketosis. Choose the variant that best fits your activity level and sustainability.
Sources & Methodology
Last updated:
Methodology
This worksheet converts a selected calorie target into keto macro grams using a Mifflin-St Jeor BMR estimate, an activity multiplier, and a chosen macro split. It is a planning tool only and does not determine ketosis, lab values, or whether keto is appropriate for a person.
Sources
- Mifflin-St Jeor resting energy expenditure equation — Basis for BMR/TDEE planning on this page.
- Dietary Guidelines for Americans, 2020-2025 (USDA and HHS) — General nutrition planning context.
- Ketogenic diet nutrition reviews — Background reference for low-carbohydrate macro planning.
Frequently Asked Questions
Most people can maintain ketosis at 20–50g net carbs per day. The threshold varies by individual — more active people and those with more muscle mass can typically tolerate slightly higher amounts. Starting at 20g net carbs and gradually testing upward is the safest approach to find your personal limit.
This is a common myth. Gluconeogenesis (the conversion of protein to glucose) is demand-driven, not supply-driven. Eating more protein does not automatically increase glucose production. Research consistently shows that adequate protein (1.6–2.2 g/kg) does not impair ketosis in healthy individuals. Prioritize protein for muscle maintenance.
Standard keto (SKD) allocates 75% of calories to fat, 20% to protein, and 5% to carbs. High-protein keto increases protein to 35% and reduces fat to 60%, keeping carbs at 5%. High-protein keto is better for athletes and people doing resistance training who need more protein for muscle recovery and growth.
Most people enter ketosis within 2–4 days of limiting net carbs to 20–50g/day. Full fat-adaptation (where your body efficiently uses fat and ketones for fuel) takes 2–6 weeks. During the transition, you may experience "keto flu" symptoms — fatigue, headaches, and irritability — which are usually caused by electrolyte depletion.
No. On keto, fat is used to provide satiety and energy, but if your goal is fat loss, you want your body to burn its own stored fat. This means eating enough fat to feel satisfied but not stuffed. Creating a calorie deficit (15–25% below TDEE) is still necessary for weight loss on keto — the high-fat aspect simply makes the deficit more sustainable.
When you restrict carbs, your kidneys excrete more sodium, which also causes potassium and magnesium loss. Aim for 5–7g sodium (salt your food liberally), 3–4g potassium (avocado, leafy greens, lite salt), and 400–600mg magnesium (supplements or nuts). Proper electrolyte balance prevents headaches, cramps, fatigue, and heart palpitations.
Yes, but high-intensity and explosive activities (sprinting, heavy lifting) may be slightly impaired during the first 2–4 weeks of fat adaptation. Endurance performance often improves on keto. Some athletes use a targeted keto diet (TKD), consuming 15–50g fast-acting carbs 30 minutes before intense workouts to fuel glycolytic activity without disrupting ketosis.
For most healthy people, well-formulated keto diets with adequate micronutrient intake appear safe for 1–2+ years based on available research. Key considerations: ensure sufficient fiber from low-carb vegetables, vary your protein and fat sources, monitor blood lipids periodically, and consider cycling in maintenance periods. People with liver, kidney, or pancreatic conditions should consult their doctor first.
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