Keto Macro Calculator
Get your daily keto macros in grams — fat, protein, and net carbs — computed from your sex, age, weight, height, activity, and goal — split to keep you in ketosis and protect muscle.
F = fat g · P = protein g · C = net carbs g per meal.
CarbMeNot tracks all three macros from a photo of your plate — free on iOS & Android.
The standard keto macro split
| Macro | % of daily calories |
|---|---|
| Fat | 65 – 75% |
| Protein | 20 – 30% |
| Net carbs | 5 – 10% (20–30 g) |
A sample keto day (~1,800 kcal)
Here's what hitting a typical keto split — high fat, moderate protein, ~16 g net carbs — looks like across a day:
| Meal | Example | F / P / NC |
|---|---|---|
| Breakfast | 3 eggs, ½ avocado, coffee | 30 / 20 / 3 |
| Lunch | Chicken thigh, big olive-oil salad | 35 / 35 / 4 |
| Dinner | Salmon, broccoli, butter | 40 / 35 / 5 |
| Snack | Cheese + a handful of almonds | 25 / 12 / 4 |
Grams of fat / protein / net carbs per meal.
How to hit your keto macros
- Set your protein first (from body weight), cap net carbs, then let fat fill the rest.
- Don't chase fat grams if you're losing weight — your body burns stored fat too. Eat to satiety.
- Keep net carbs mostly from vegetables so you get fiber and micronutrients.
- Front-load protein earlier in the day to stay full.
Common keto macro mistakes
- Eating too little protein for fear of “kicking yourself out of ketosis” (mostly a myth).
- Adding fat you don't need — drowning food in oil while trying to lose weight.
- Letting hidden carbs (sauces, “keto” treats) push net carbs over your limit.
- Ignoring electrolytes and blaming the resulting keto flu on macros.
Sources
- ISSN Position Stand: Protein and Exercise — the 1.6 g/kg protein anchor.
- StatPearls — Ketogenic Diet — standard ketogenic macronutrient ratios.
- USDA FoodData Central — macro values used in the sample day.
Methodology & sources
Calories come from Mifflin-St Jeor BMR × activity, adjusted for goal. Protein is set at 1.6–1.8 g/kg (ISSN range) to preserve lean mass; net carbs are capped at a user-set limit (default 20 g); fat fills the remaining calories at 9 kcal/g. Protein and carbs are 4 kcal/g.
Sources: ISSN Position Stand on protein & exercise; standard ketogenic-diet macronutrient ratios.
Frequently asked questions
- What are the right macros for keto?
- A standard keto split is roughly 65–75% of calories from fat, 20–30% from protein, and 5–10% from carbs — usually capped at 20–30 g of net carbs per day. This calculator sets protein from your body weight, caps carbs, and fills the rest with fat.
- How do I calculate my keto macros?
- This calculator estimates your calories from your sex, age, height, weight, and activity (Mifflin-St Jeor), adjusts for your goal, caps net carbs at your chosen limit, sets protein at 1.6–1.8 g per kg to protect muscle, and fills the rest with fat — showing grams and percentages.
- How much fat should I eat on keto?
- Fat is your main energy source on keto, so it fills whatever calories are left after protein and carbs — often 65–75% of intake. If you're losing weight, some of that fat comes from your body, so you don't need to force-feed it; eat to satiety within your calorie target.
- Can I eat too much protein on keto?
- The old worry that protein 'kicks you out of ketosis' is largely a myth for most people. Setting protein around 1.6 g/kg supports muscle without a problem. Only very high intakes combined with low fat may matter for a minority — most people should prioritize enough protein.
- How many carbs on keto per day?
- Most people stay in ketosis at 20–30 g of net carbs per day; some need under 20 g. The calculator defaults to 20 g — adjust it to your own tolerance.
Related tools
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CarbMeNot tracks fat, protein, and net carbs from a photo — free on iOS and Android.
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