Free Keto, Macro & Net Carb Calculator
Find your personalized daily net carbs, protein, fat, and calories for keto or low-carb in seconds — then hit them effortlessly with CarbMeNot. Just want protein? Use the protein calculator.
Your personalized macros appear here
Fill in your details and tap Calculate my macros to see your daily calorie, protein, fat, and carb targets.
A keto calculator tells you how many net carbs, protein, fat, and calories to eat each day to stay in ketosis. It estimates your daily calorie needs with the Mifflin-St. Jeor equation, then splits them into macros — typically around 20–50g of net carbs per day for keto (roughly 5% of calories), enough protein to preserve muscle, and fat for the rest. Net carbs = total carbs − fiber − sugar alcohols, the number that actually affects ketosis. Enter your age, sex, weight, height, activity level, and goal above to get your personalized targets.
How the keto macro calculator works
This calculator estimates your daily energy needs using the Mifflin-St. Jeor equation, the formula most dietitians consider the most accurate for resting metabolic rate. It multiplies your BMR by an activity factor to estimate your total daily energy expenditure (TDEE), then adjusts for your goal.
Your macros are then split based on your chosen diet. Keto keeps carbs around 5% of calories to help maintain ketosis, low-carb allows roughly 20%, and balanced uses about 40%. Protein is set to preserve muscle, and fat fills the rest.
Knowing your numbers is step one — the hard part is staying consistent. That's where CarbMeNot comes in: snap a photo of your meal and our AI logs the carbs, protein, and fat against your target automatically.
Frequently asked questions
- Is this macro calculator free?
- Yes — completely free, no signup and no email required. So are our protein calculator, the Is-It-Keto checker, and the 3,500-food net-carb database.
- How many carbs should I eat a day on keto?
- Most people reach and stay in ketosis at 20–50g of net carbs per day, and strict keto usually targets 20–30g. This keto calculator sets carbs to about 5% of your daily calories, then assigns the rest to protein and fat based on your goal.
- How do I calculate net carbs?
- Net carbs = total carbohydrates − fiber − sugar alcohols. Fiber and most sugar alcohols (like erythritol) aren't digested into glucose, so they don't count toward your keto carb limit. This calculator works in net carbs, the number that matters for ketosis.
- How does the keto macro calculator work?
- It estimates your resting metabolic rate with the Mifflin-St. Jeor equation, multiplies it by an activity factor for your total daily energy expenditure (TDEE), and adjusts for your goal (lose, maintain, or gain). It then splits those calories into carbs, protein, and fat for keto, low-carb, or balanced eating.
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