Keto Macro Calculator
Discover your perfect ketogenic macro split. Calculate your daily calorie, net carb, protein, and fat targets to achieve your health and fitness goals.
Calculate Your Keto Macros
Enter your personal details below to generate a customised ketogenic macronutrient profile based on the scientifically backed Mifflin-St Jeor equation.
Your Personal Details
Provide accurate metrics for a precise macro calculation
Your Daily Keto Targets
Optimised for ketosis and your specific goal
Standard Keto Macro Ratios
Understanding how your daily calories are distributed in a well-formulated ketogenic diet.
| Macronutrient | Caloric Percentage | Calories per Gram | Primary Function |
|---|---|---|---|
| Dietary Fat | 70% – 75% | 9 kcal/g | Primary energy source; supports hormone production and nutrient absorption. |
| Protein | 20% – 25% | 4 kcal/g | Muscle repair, enzyme production, and maintaining satiety without spiking insulin. |
| Net Carbs | 5% – 10% | 4 kcal/g | Kept minimal to deplete glycogen stores and force the body into nutritional ketosis. |
Ketogenic Diet FAQ
Answers to the most frequently asked questions about starting and maintaining a keto lifestyle.
A keto calculator is a tool that estimates your daily caloric needs and breaks them down into the specific macronutrient ratios required for a ketogenic diet: typically high fat (70-75%), moderate protein (20-25%), and very low carbohydrate (5-10%).
To maintain a state of ketosis, most people need to limit their net carbohydrate intake to between 20g and 50g per day. Net carbs are calculated by subtracting dietary fibre and certain sugar alcohols from total carbohydrates.
Yes, you can build muscle on a ketogenic diet, though it may require careful planning. Ensuring adequate protein intake (around 1.6g to 2.2g per kg of body weight) and maintaining a slight caloric surplus can support muscle growth.
Total carbs include all carbohydrates in a food. Net carbs represent the carbohydrates that actually impact your blood sugar and ketosis. You calculate net carbs by subtracting dietary fibre (and certain sugar alcohols like erythritol) from the total carbohydrate count.