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Keto Macro Calculator: Daily Carbs, Fat & Protein

Calculate your daily protein, carbs and fat in grams from your calorie needs, goal and diet style — Mifflin-St Jeor based, right in your browser.

Formula-based estimates are a starting point, not medical advice. Adjust to your real progress and consult a professional for medical conditions.

Processing... 0%
Reading your data
Calculating calorie budget
Splitting macros into grams

Result

This page opens the macro calculator with the ketogenic split preselected: 25% of calories from protein, only 5% from carbohydrate and 70% from fat.

On a 2,000 kcal budget that works out to roughly 125 g protein, 25 g carbs and 156 g fat — the drastic carb restriction is what pushes the body toward ketosis, so the exact gram number for carbohydrate matters more here than on any other diet.

Fill in your sex, age, height, weight and activity to get your personal numbers, pick maintenance, cutting or gaining as the goal, and use the per-meal split to plan keto days that actually hit 5% carbs instead of drifting toward 15%.

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Accepted Formats & Rules

  • Daily calorie budget for maintenance, weight loss (−500 kcal) or muscle gain (+300 kcal)
  • Protein, carbs and fat in grams at 4/4/9 kcal per gram
  • Per-meal breakdown for 3 or 4 meals a day

Key Benefits

✓ From body data to plate: Mifflin-St Jeor BMR, activity-based TDEE, goal-adjusted calories and macro grams in one pass.
✓ Four diet styles: balanced 30/40/30, low-carb 40/20/40, high-protein 40/30/30 and keto 25/5/70 percent of calories.
✓ Fully private: age, height and weight never leave your browser — no accounts, no tracking of your body data.

Use Cases

  • • Know your calorie target but not how to split it into grams of protein, carbs and fat?
  • • Starting keto and need the exact gram limit that keeps carbs at 5% of calories?
  • • Lean bulking and want a +300 kcal surplus portioned across 3 or 4 high-protein meals?