Keto Calculator
Calculate your daily keto macros, carbs, protein, and fat, from your body stats and goal. Free ketogenic diet calculator using a 5/25/70 split.
Independently verified for accuracy
Calculator by Toolsloft ↗- Daily calories
- 2759 kcal/day
- Carbs
- 34.49 g
- Protein
- 172.44 g
- Fat
- 214.59 g
Get your daily keto macros from your body stats and goal. Enter your sex, weight, height, age, and activity level, choose to lose, maintain, or gain, and the calculator returns your calorie target split into the low-carb, high-fat ratio a ketogenic diet calls for.
How this is calculated
Calories come from the Mifflin-St Jeor BMR times an activity factor, shifted by 500 kcal a day for a loss or gain goal. Those calories are split 5% carbs, 25% protein, 70% fat, the standard keto ratio, then converted to grams at 4 kcal per gram for carbs and protein and 9 kcal per gram for fat.
How to use
- Enter your sex, weight, height, and age.
- Pick your activity level and goal.
- Read your calorie target and the grams of carbs, protein, and fat.
Examples
- Male, 80 kg, 180 cm, 30, moderate, maintain:
34 g carbs, 172 g protein, 215 g fat - Female, 65 kg, 165 cm, 35, sedentary, lose:
14 g carbs, 70 g protein, 87 g fat
FAQ
- What macro split does keto use?
- A common ketogenic split is about 5% of calories from carbs, 25% from protein, and 70% from fat, which keeps carbs low enough to stay in ketosis for most people.
- How many carbs can I eat on keto?
- This tool sets carbs at 5% of calories, which usually lands between 20 and 50 grams a day. Many people aim to stay under 50 grams of net carbs to maintain ketosis.
- Is keto right for everyone?
- No. It suits some people well but is not for everyone, and very low carb intake can affect certain conditions and medications. Check with a doctor before starting, especially if you have a health condition.