Keto Macro Calculator

Set ketogenic diet macros: a low net-carb limit, enough protein to keep muscle, and the rest from fat.

Units	lb / ft
Sex	Male
Age	35 years
Height	5 ft
and	9 in
Weight	165 lb
Activity level	Moderate (exercise 3–5 days/week)
Body fat % (estimate)	25
Net carbs limit	25 g
Goal	Lose (20% deficit)

Units

Sex

Age

years

Height

and

Weight

Activity level

Body fat % (estimate)

Net carbs limit

Goal

Daily fat

180 g

2,076 kcal: 25 g net carbs, 90 g protein and 180 g fat (78% of calories from fat).

Net carbs: 25 g
Protein (1.6 g per kg lean mass): 90 g
Fat: 180 g

Calories from each macro

Fat78%: 1,616 kcal
Protein17%: 359 kcal
Net carbs5%: 100 kcal

About the Keto Macro Calculator

A ketogenic diet keeps net carbohydrate low (usually 20–50 g a day) so the body produces ketones for fuel. Protein is set from lean body mass to protect muscle, and fat fills the remaining calories. Net carbs = total carbs − fibre.

The formula

Fat (g) = (calories − protein × 4 − net carbs × 4) ÷ 9

Protein: 1.6 g per kg of lean body mass
Lean mass: weight × (1 − body fat %)

Worked example

Example: Daily fat = 211 g

Inputs: Units: lb / ft; Sex: Male; Age: 39 years; Height: 6 ft; and: 10 in; Weight: 180 lb; Activity level: Moderate (exercise 3–5 days/week); Body fat % (estimate): 28; Net carbs limit: 28 g; Goal: Lose (20% deficit).
Formula: Fat (g) = (calories − protein × 4 − net carbs × 4) ÷ 9
Result: Daily fat = 211 g
Net carbs: 28 g
Protein (1.6 g per kg lean mass): 94 g
Fat: 211 g

Things to keep in mind

This is an estimate for general information, not medical advice. Talk to a doctor or other qualified professional about your health.
Keto isn't suitable for everyone, including people on diabetes medication or with kidney disease, without medical advice.

Questions people ask

How many carbs keep me in ketosis?

Most people stay in ketosis under about 20–30 g net carbs a day; some tolerate up to 50 g.

Does fibre count?

Fibre isn't digested into glucose, so it's subtracted to get net carbs.