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Keto Macros Calculator

Work out keto macros instantly with clear inputs, formula shown and shareable results.

About Keto Macros Calculator

Fixes carbohydrate and protein targets first, then assigns the remaining energy to fat, which is how ketogenic macros are constructed.

Formula

Ketogenic macros

Fat grams = (total energy - carbohydrate grams x 4 - protein grams x 4) / 9

Worked example

With the default values below, Keto Macros Calculator returns Daily fat target of 161.3. Change any input above and every figure here is recalculated in your browser.

Inputs used

Daily energy targetaccepts 800–5,000 kcal
2,000 kcal
Carbohydrate allowanceaccepts 5–100 g
25 g
Protein targetaccepts 0.8–2.5 g/kg
1.6 g/kg
Weightaccepts 20–250 kg
70 kg

Results

Daily fat target
161.3 g
Daily protein target
112.0 g
Daily carbohydrate allowance
25.0 g
Share of energy from fat
72.60%

Step by step

  1. 1Values used
  2. 2Ketogenic macros
  3. 3Daily fat target= 161.3 g
  4. 4Daily protein target= 112.0 g
  5. 5Daily carbohydrate allowance= 25.0 g
  6. 6Share of energy from fat= 72.60

Assumptions and limits

  • The result is derived only from the 4 inputs listed above. Anything not among them is not part of the calculation.
  • In particular, this calculator does not take inflation, tax, fees or charges or compounding frequency into account.
  • Figures are rounded for display to 2 decimal places, so totals built from several rounded parts can differ slightly from the unrounded arithmetic.
  • Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.
  • This is an estimate for general information and not professional medical advice. See the full disclaimer for the limits that apply to this kind of calculator.

How these calculators are built and tested is described on the Methodology page. If a figure looks wrong, please report it.

Educational estimate only. Not a substitute for professional clinical judgement, and must not be used to make treatment or dosing decisions.

Frequently Asked Questions

How low must carbohydrate go?

Usually 20 to 50 g a day to sustain nutritional ketosis, with individual thresholds varying.

Why cap protein?

Very high protein intakes can blunt ketosis through gluconeogenesis, though the effect is smaller than often claimed.

Related Calculators

Keto Macros Calculator – Calculate Daily fat target