🥑 Keto Macro Calculator
The ketogenic diet flips your metabolism from burning carbs to burning fat — but only if macros stay in the right bands. The classic keto split is about 75 percent of calories from fat, 20 percent from protein and just 5 percent from net carbs.
This calculator sets your daily calorie target from your weight and goal, then converts the 75/20/5 split into grams of fat, protein and net carbs you can actually track.
How to use this calculator
Enter your weight in kilograms, choose whether you want to lose, maintain or gain, and read your gram targets for fat, protein and net carbs.
- Type your body weight in kg.
- Pick your goal: lose, maintain or gain.
- Track the fat, protein and net-carb gram targets daily.
How Many Carbs Can I Eat on Keto?
Most people stay in ketosis under 20 to 30 grams of net carbs per day — net carbs being total carbs minus fiber. Our calculator targets 5 percent of calories from net carbs, which lands around 20 grams for typical calorie levels. Protein stays moderate at 20 percent because excess protein can convert to glucose; fat fills the remaining 75 percent and keeps you full. Test with urine strips or a blood ketone meter in the first weeks to confirm your personal carb limit.
Frequently asked questions
What are keto macros?
The gram targets for fat, protein and net carbs on a ketogenic diet — typically 75% fat, 20% protein, 5% net carbs of daily calories.
How many net carbs keep you in ketosis?
Usually 20-30g per day. Highly active people may tolerate up to 50g, but start strict and test with ketone strips.
Can I eat too much protein on keto?
Very large excesses can convert to glucose via gluconeogenesis, but moderate protein is fine and protects muscle. Hit your protein target; do not fear it.
How fast will I lose weight on keto?
The first week often drops 1-3 kg of water weight. After that, 0.5-1 kg per week of fat loss is a healthy pace with a proper deficit.
What foods fit keto macros?
Meat, fish, eggs, cheese, butter, olive oil, avocados, nuts and low-carb vegetables. Avoid bread, pasta, rice, sugar and most fruit.