HEALTH · KETO MACRO
Keto Macro Calculator
Calculate your daily keto macro targets — net carbs, protein, and fat in grams — from your calorie goal and macro percentages.
"Net carbs" are total carbohydrates minus dietary fiber and sugar alcohols. Use the Net Carbs Calculator to check individual foods.
About This Calculator
The keto macro calculator splits your daily calorie goal into net carbs, protein, and fat using the ketogenic diet's characteristic high-fat, moderate-protein, very-low-carb ratios (default: 5% carbs / 25% protein / 70% fat). It is distinct from the general Macronutrient Calculator, which supports any split, and from the Net Carbs Calculator, which works per-food from a nutrition label rather than from a calorie goal.
How It Works
Enter your daily calorie target (use the TDEE Calculator to find yours) and adjust the macro percentages. The calculator divides calories among the three macronutrients using the Atwater energy factors: carbohydrates and protein each yield 4 kcal/g; fat yields 9 kcal/g. The carb gram target shown is your daily net-carb ceiling — to stay in ketosis, keep total net carbs (total carbs minus fiber and sugar alcohols) at or below this value.
The Formula
Macro grams = (calories × macro%) / (100 × energy factor)
- calories
- daily calorie target in kcal
- macro%
- percentage of calories from that macro (must sum to 100)
- energy factor
- 4 kcal/g for carbs and protein; 9 kcal/g for fat (Atwater)
Frequently Asked Questions
- How is this different from the Macronutrient Calculator?
- The Macronutrient Calculator supports any macro split and is designed for general calorie-controlled dieting. This Keto Macro Calculator is specifically tailored for ketogenic splits (5–10% carbs, 20–35% protein, 55–80% fat) and labels the carb output as a net-carb daily ceiling — the threshold to target for nutritional ketosis.
- What is the standard keto macro split?
- The most widely cited starting point is 5% of calories from carbohydrates, 25% from protein, and 70% from fat (Volek & Phinney, 2011). These defaults produce roughly 25 g of net carbs, 125 g of protein, and 156 g of fat on a 2,000 kcal/day diet. Individual needs vary — some athletes use up to 10% carbs while remaining in ketosis.
- Is the carb number "total carbs" or "net carbs"?
- The carb gram target shown is a net-carb ceiling — it represents the total impact on blood sugar after subtracting dietary fiber and sugar alcohols. To track this against food labels, use the Net Carbs Calculator to find the net carbs in each food, then sum them to stay at or below this daily ceiling.
- How do I find my calorie target for keto?
- Use the TDEE Calculator to find your maintenance calories, then subtract a deficit (e.g. 500 kcal/day for ~1 lb/week loss) to set your daily calorie goal. Enter that goal in this calculator. For weight maintenance, use your TDEE directly.