Protein · Carbs · Fat

Keto Macro Calculator

Free online keto macro calculator — get your personalised fat, protein and carb targets for the keto diet instantly.

No signup required Standard keto ratios Instant results

Get yours from the TDEE Calculator

Your daily macro targets
Protein
—
grams
 
Carbs
—
grams
 
Fat
—
grams
 
P
C
F
Protein Carbs Fat
Per-meal breakdown
Protein
—g
Carbs
—g
Fat
—g
Results are estimates for informational purposes only. Not medical advice. Consult a healthcare professional for personalised guidance. Keep net carbs under 20–25g per day to maintain ketosis. Net carbs = total carbs minus fibre.

How to Use This Keto Diet Macro Calculator

This macro calculator keto tool uses your calorie target and applies standard ketogenic ratios of 70% fat, 25% protein, and 5% carbs. As a free keto macro calculator it gives you exact gram targets for each macronutrient instantly.

To use this macro calculator for keto:

  1. Enter your daily calorie target (get yours from the TDEE Calculator)
  2. Select Fat Loss as your goal and Keto as your diet preference
  3. The keto ratios apply automatically
  4. You get exact grams of fat, protein and carbs per day
Example — 2,000 kcal keto diet (Keto: 25% protein / 5% carbs / 70% fat) Fat: 70% of 2,000 = 1,400 kcal ÷ 9 = 156g fat per day
Protein: 25% of 2,000 = 500 kcal ÷ 4 = 125g protein per day
Carbs: 5% of 2,000 = 100 kcal ÷ 4 = 25g net carbs per day

What Makes a Good Online Keto Macro Calculator

A reliable keto macro calculator free tool should calculate your TDEE first rather than using a generic calorie number. Generic keto calculators that assume 2,000 kcal for everyone are inaccurate. This macro calculator keto tool personalises your targets based on your actual calorie needs.

This free keto macro calculator works alongside the macro calculator and calorie deficit calculator to give you a complete picture of your keto nutrition plan.

Related Calculators

TDEE Calculator
Find your TDEE — the calorie baseline this keto macro calculator is built from.
Macro Calculator
The full macro calculator with standard, high protein, low carb and keto presets.
Calorie Deficit Calculator
Set your keto calorie target based on your fat loss goals.
TDEE for Weight Loss
Combine with keto macros for a complete fat loss plan.

Frequently Asked Questions

What are the standard keto macro ratios?+
Standard ketogenic diet macros are 70% fat, 25% protein and 5% carbohydrates. This extreme carb restriction forces ketosis — a metabolic state where fat becomes the primary fuel source. This online keto macro calculator applies these ratios to your personal calorie target.
How many carbs can I eat on keto?+
Most people need to keep net carbs under 20–25g per day to achieve ketosis. Net carbs are total carbs minus fibre. At 5% of a 2,000 kcal keto diet, carbs equate to roughly 25g. This macro calculator for keto calculates your personal carb limit based on your actual calorie needs rather than a generic number.
How much protein should I eat on keto?+
Protein on keto should be moderate at around 1.2–1.7g per kg of bodyweight. Too much protein can trigger gluconeogenesis which reduces ketosis. This keto diet macro calculator sets protein at 25% of calories which falls within the safe range for most people while preserving muscle mass.
How long does it take to get into ketosis?+
Most people enter ketosis within 2–4 days of keeping net carbs under 20–25g per day. Exercise speeds the process by depleting glycogen faster. Symptoms of entering ketosis include increased thirst, frequent urination and temporary fatigue known as the keto flu.
Can I build muscle on keto macros?+
Muscle building on keto is possible but harder than on a standard higher-carb diet. Carbohydrates support training performance and muscle protein synthesis. If muscle gain is your primary goal a standard macro split is more effective than keto. Use the keto macro calculator if fat loss and metabolic health are your main goals.