Keto Macro Calculator

Strict keto macros start with a carb ceiling — usually 20g net carbs — plus adequate protein and fat for satiety. Enter your body stats and activity; calories use the Mifflin-St Jeor equation. Use this page to set a day-one budget, then refine with hunger, energy, and labs — not influencer screenshots.

How to use this

  1. Pick the eating plan that fits you (keto, insulin resistance, or moderate low carb).
  2. Enter your age, sex, weight, height, and how active you are.
  3. Your daily protein, net carbs, and fat targets show on the right — use them as a simple daily guide.

Tell us about you

Results update automatically as you fill this in. No sign-up required.

Your results (updates as you type)

Your daily targets

Strict keto (20g net carbs)

About how many calories to maintain weight

2,260 kcal

per day

Try to hit these amounts each day — they are a starting guide, not a strict rule:

Protein

136g

per day

Net carbs

20g

max per day

Fat

182g

per day

Estimates only — not medical advice. Talk to your doctor before changing your diet, especially if you take diabetes or blood pressure medication.

Next steps

How keto macros are split

Carbs stay low (default 20g net). Protein is set around 0.8g per pound of body weight — enough to preserve lean mass without excess for most people. Remaining calories come from fat so meals stay filling.

Not ready for 20g carbs? The low carb macro calculator targets ~100g for metabolic-health transitions, and the insulin resistance macro calculator sits near ~50g.

First two weeks on paper

Week one is often electrolytes and sleep, not perfect logging. Read keto flu and electrolytes and getting started keto before you chase a flawless macro streak.

Shop with the net carb calculator, then cook from the keto recipe hub so dinner matches the numbers you just set.

Before you change your diet

Keto affects blood sugar and blood pressure — talk to your doctor if you take diabetes or hypertension medication. Never adjust prescriptions because a calculator suggested new grams.

Related guides

Insulin resistance

Getting Started with Keto and Low Carb — First 2 Weeks

A practical starter plan: cut sugar first, target net carbs, prioritize protein, and when to add fasting.

12 min read

Keto macro calculator →

Insulin resistance

Dr. Boz Ratio — Branded Calculator & Limitations

What this branded glucose-to-ketone ratio calculates, why its targets are not validated clinical cutoffs, and how to interpret it cautiously.

9 min read

Dr. Boz ratio calculator →

Frequently asked questions

How many carbs on strict keto?

Strict keto typically keeps net carbs at or below 20–25g per day. This calculator defaults to 20g net carbs for the carb macro.

How many carbs should I eat on keto per day?

Most strict keto plans target 20–25g net carbs daily. Moderate low-carb allows more — use our low carb macro calculator if you are not in induction.

Is there a free keto macro calculator?

Yes — this tool is free with no signup. Enter height, weight, age, sex, and activity level to get protein, fat, and net carb grams per day.

How much protein on keto?

This calculator uses about 0.8g protein per pound of body weight — a common starting point. Adjust with a dietitian if you have kidney or other conditions.

Is this medical advice?

No. These are estimates for education only. Talk to your doctor before changing diet, especially if you take diabetes or blood pressure medication.

Other calculators

Metabolic Low Carb Calculator · https://metaboliclowcarb.com