Calculate your ketogenic diet macros for fat, protein, and net carbs. Supports SKD, TKD, CKD, and high-protein keto protocols with personalized calorie targets.
The ketogenic diet shifts the body's primary fuel source from glucose to fat-derived ketone bodies by drastically reducing carbohydrate intake — typically to 20–50 grams of net carbs per day. This metabolic state, called nutritional ketosis, has evidence-backed benefits for weight loss, type 2 diabetes management, epilepsy, and neurological conditions. However, the precise macro ratios vary significantly based on your activity level, body composition, and specific goals.
This Keto Macro Calculator uses the Mifflin-St Jeor equation to estimate your basal metabolic rate, applies your activity level and goal (fat loss, maintenance, or lean gain) to determine total calories, and then distributes those calories according to your chosen keto protocol. It supports five protocols: Standard Keto (SKD, 70/25/5), Moderate Keto (65/25/10), High-Protein Keto (60/35/5), Targeted Keto (TKD), and Cyclical Keto (CKD).
Beyond basic macros, the calculator provides fat-type distribution guidance (monounsaturated, polyunsaturated, saturated), electrolyte targets to prevent "keto flu," a blood ketone level reference, and a keto-friendly food table. Whether you are starting keto for the first time or fine-tuning an established protocol, this tool gives you the precision to optimize your diet without guesswork.
Getting keto macros wrong is the most common reason people fail to achieve or maintain ketosis. Too many carbs prevent ketosis; too little protein causes muscle loss; too much fat stalls weight loss. This calculator ensures your ratios are dialed in for your body and goals. Keep these notes focused on your operational context. Tie the context to the calculator’s intended domain.
BMR (Mifflin-St Jeor): Males = 10×weight(kg) + 6.25×height(cm) − 5×age + 5; Females = 10×weight(kg) + 6.25×height(cm) − 5×age − 161. TDEE = BMR × Activity Factor. Keto Macros: Fat(g) = (Calories × Fat%) / 9; Protein(g) = (Calories × Protein%) / 4; Net Carbs(g) = (Calories × Carb%) / 4.
Result: Fat: 175g, Protein: 139g, Net Carbs: 28g (2,231 kcal)
A 30-year-old moderately active male (180 lbs, 70″) has a TDEE of ~2,231 kcal. Under Standard Keto (70/25/5), fat provides 1,562 kcal (175g), protein 556 kcal (139g), and carbs 112 kcal (28g net) — well within the ketosis threshold.
During the first 1–3 days on keto, your body depletes liver glycogen stores (about 100g, holding 300–400g of water). This causes rapid initial weight loss — primarily water. By days 3–7, the liver ramps up ketone production (beta-hydroxybutyrate and acetoacetate), and you may experience "keto flu" as electrolyte balance shifts. Weeks 2–4 mark the fat-adaptation phase where muscles increasingly use fatty acids directly, sparing ketones for the brain. Full fat-adaptation takes 4–8 weeks. Exercise performance typically dips during adaptation but recovers — and may improve for endurance activities — once adapted.
Research shows ketogenic diets can reduce HbA1c by 0.5–1.5% in people with type 2 diabetes, often allowing medication reduction under medical supervision. The mechanism involves dramatically lower insulin secretion (from reduced carb intake), improved insulin sensitivity, and reduced hepatic glucose output. For non-diabetics, keto typically lowers triglycerides by 20–50% and raises HDL cholesterol, though LDL responses vary by individual.
The most frequent errors are: (1) not eating enough vegetables and fiber, leading to constipation; (2) overdoing saturated fat (butter, bacon) while neglecting monounsaturated and omega-3 sources; (3) eating too few calories, which slows metabolism; (4) ignoring electrolytes; (5) expecting linear weight loss — stalls at 3–4 weeks are normal as water weight stabilizes.
Most people achieve nutritional ketosis at 20–50g net carbs per day. Net carbs = total carbs minus fiber and sugar alcohols. Beginners should start at 20g for reliable ketosis, then experiment upward.
Standard Keto (SKD) is 70% fat / 25% protein / 5% carbs every day. Targeted Keto (TKD) adds 20–50g carbs around workouts. Cyclical Keto (CKD) alternates 5 strict keto days with 2 higher-carb refeed days. SKD suits most people; TKD/CKD are for athletes.
Unlikely for most people. Gluconeogenesis (converting protein to glucose) is demand-driven, not supply-driven. Studies show protein up to 2g/kg does not impair ketosis in most individuals. Under-eating protein is a bigger risk on keto.
Keto flu (headache, fatigue, cramps) is caused by electrolyte imbalance as kidneys excrete more sodium, potassium, and magnesium. Supplement: 3,000–5,000 mg sodium, 3,500+ mg potassium, 300–500 mg magnesium daily. Bone broth, avocados, and salted nuts help.
Evidence supports ketogenic diets for 1–2 years with proper monitoring. Long-term concerns include potential LDL cholesterol elevation (track lipids), kidney stone risk (stay hydrated), and nutrient gaps (eat varied vegetables). Work with a healthcare provider for sustained use.
Net carbs (total carbs minus fiber) is the standard method for keto. Fiber is not digested or metabolized for glucose. However, some sugar alcohols (maltitol) partially impact blood sugar — subtract only erythritol and fiber fully.