FitCalc

Keto Macro Calculator

Keto macros: around 70% fat, 25% protein and under 5% carbohydrate.

Quick answer: A typical ketogenic split is 70–75% fat, 20–25% protein and 5% or fewer carbs — under about 20–50 g of carbohydrate a day. On 2,000 kcal that is roughly 156 g fat, 125 g protein and 25 g carbs.

kcal

Use the TDEE calculator first if you do not have a calorie target.

kg
Protein
138 g
Carbs
28 g
Fat
171 g
Split: Keto (25/5/70)2,200 kcal
Protein (25%, 550 kcal)138 g
Carbs (5%, 110 kcal)28 g
Fat (70%, 1,540 kcal)171 g
Protein per kg body weight1.9 g/kg
GoalProteinCarbsFat
lose144 g276 g58 g
maintain115 g297 g61 g
gain130 g291 g58 g
Recomp137 g284 g58 g

Macro targets convert a calorie target into grams of protein, carbohydrate and fat. Protein and fat have established minimum intakes; carbohydrate is the flexible remainder. These are general guidelines — individual needs vary with training, health conditions and medication, so treat this as a starting point and adjust from real results.

Core facts
Fat70 – 75% of calories
Protein20 – 25%
Carbs5% or less (20–50 g)
Key checkProtein adequate, not excessive

What is Keto Macro Calculator?

A ketogenic diet restricts carbohydrate enough to shift the body toward burning fat and producing ketones. The classic macro breakdown is roughly 70–75% of calories from fat, 20–25% from protein and 5% or less from carbohydrate — typically 20–50 g of carbs a day. Getting protein right matters: too little risks losing muscle, while very high protein intakes can, in some people, blunt ketone production. This calculator converts your calorie target into keto grams so you can see what the ratios mean in food terms. Ketogenic diets are not right for everyone; those who are pregnant, have diabetes, kidney disease or a history of eating disorders should seek medical guidance before starting.

Common Uses for Keto Macro Calculator

  • Set fat, protein and carb grams for a keto diet
  • See what 5% carbohydrate means in grams
  • Check that protein is adequate on keto
  • Plan meals around a ketogenic ratio

Frequently Asked Questions

How many carbs on keto?
Usually 20–50 g of net carbohydrate a day, which is roughly 5% of calories. Some people stay in ketosis at 50 g; others need closer to 20 g. The calculator defaults to 5%.
Is protein limited on keto?
Not severely for most people. A common target is 1.5–2.0 g/kg, which preserves muscle. Very high protein intakes may reduce ketone levels in some individuals, but the effect is modest.
Do I need to count calories on keto?
Weight loss still requires a calorie deficit. Many people find keto reduces appetite, which makes the deficit easier, but calories remain the deciding factor.
Is keto safe long term?
For many healthy adults it can be sustained, but the evidence on very long-term effects is limited and individual response varies. Anyone with a medical condition should involve a clinician.

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Daily protein target in grams based on body weight and goal.
Carb Calculator
Daily carbohydrate target in grams from your calories and macro split.

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