Keto Macro Calculator

Enter your calorie target. This applies a ketogenic split — roughly 5% carbs, 25% protein, 70% fat — and shows the grams, including your daily carb cap.

How the keto target is built

Two steps. First the calorie adjustment: your entered maintenance figure is used as-is (no deficit or surplus). Then the split: 25% protein / 5% carb / 70% fat, converted to grams at 4 kcal/g for protein and carbs and 9 kcal/g for fat, and divided by your meals-per-day for the per-meal figures.

Worked example

Target 2,500 kcal. Keto split: carbs 2,500 × 0.05 ÷ 4 = 31 g, protein 2,500 × 0.25 ÷ 4 = 156 g, fat 2,500 × 0.70 ÷ 9 = 194 g. Across 4 meals: about 8 g carb, 39 g protein, 49 g fat each. The carb figure is a ceiling, not a target.

Why this split for this goal

Ketosis depends on keeping carbohydrate low enough that the body shifts to running mostly on fat and ketones — for most people that means under about 20–50 g of net carbs a day, which is where the ~5% share lands. Protein is held moderate (around 25%, ~1.6–1.8 g/kg): enough to protect muscle, not so much that it undermines ketosis in carb-sensitive people. Fat fills the large remainder because it is what you are now burning. The split, not the calorie level, is the point of keto — pick your deficit or surplus separately.

The other goals

Cutting — Fat loss — high protein, calories cut 20% below maintenance.
Bulking — Muscle gain — balanced split, calories 10% above maintenance.
Maintenance — Hold weight — balanced split at maintenance calories.
Body recomposition — Lose fat and gain muscle at once — high protein, a slight 5% deficit.

The plain macro calculator lets you pick any split by hand. Get your calorie number first with the TDEE calculator or the calorie calculator, and check your protein target against your bodyweight from the BMI or body fat calculators.

Related calculators

Related guides

Frequently asked questions

Total carbs or net carbs?

Most keto practice counts net carbs — total carbohydrate minus fibre (and minus sugar alcohols like erythritol). The gram figure here is total; if you eat a lot of fibrous vegetables you have some extra room on a net-carb basis. Stay under roughly 20–50 g net to keep ketosis reliable.

Why is protein capped rather than maximised?

In some people, well above ~2 g/kg of protein can be converted to glucose enough to slow ketosis. Around 25% of calories keeps muscle protected while staying comfortably ketogenic. If you train hard and tolerate more protein without leaving ketosis, you can raise it and lower fat.

Is keto better for fat loss?

Not inherently — fat loss still comes down to a calorie deficit. Keto helps some people by curbing appetite and steadying energy, and the early scale drop is mostly water (glycogen holds water; you lose it, then it stabilises). If you prefer carbs, a high-protein split loses fat just as well.

What is the keto flu?

The first one to two weeks can bring fatigue, headaches and cramps as the body adapts and sheds water and electrolytes. Extra sodium (3–5 g/day), potassium and magnesium, plus enough fluid, usually fix it. It passes.

Can I build muscle on keto?

Yes, though many lifters find a slight edge from having some carbs around hard training. If maximal strength and hypertrophy are the priority, a balanced or high-protein split may suit better; keto is a valid choice if it fits your appetite and preferences.

How do I set my calorie level?

Separately from the split. Use the calorie calculator for a deficit (fat loss) or surplus, then bring that number here. Keto changes what you eat, not how many calories drive weight change.

Last reviewed: September 2026. Figures and formulas are checked against their published sources; see the site's data notes.