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.
Processed entirely in your browser — nothing you enter here is ever uploaded.
Result
About this tool
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%.
Example. A 30-year-old male, 180 cm, 80 kg, activity factor 1.2, maintain, and balanced returns 2136 kcal, 160 g protein, 214 g carbs, and 71 g fat.
Limit. Age must be 10 to 100, height 80 to 250 cm, and weight 20 to 300 kg, and the diet splits are only balanced, low-carb, high-protein, and keto.