Keto Macro Calculator
Calculate your personalised ketogenic diet macros. Enter your stats and activity level to get daily targets for carbs, protein, and fat in grams based on the standard keto split (5% / 25% / 70%).
Activity Level
Goal
Daily Keto Targets — 2085 kcal/day
Carbs (5%)
26g
Max net carbs: 20–50g/day
Protein (25%)
130g
Fat (70%)
162g
What is the ketogenic diet?
The ketogenic (keto) diet is a very low-carbohydrate, high-fat diet designed to shift your body into a metabolic state called ketosis, where fat becomes the primary fuel source instead of glucose. The standard macro split is approximately 5% of calories from carbohydrates, 25% from protein, and 70% from fat.
How many carbs per day on keto?
Most people enter and maintain ketosis by keeping net carbohydrates (total carbs minus fiber) below 20–50g per day. The 5% calculation provides a guideline, but absolute grams matter more than percentage. At 1,600 calories/day, 5% gives 20g of carbs — right at the lower end of the ketosis threshold.
What is the Mifflin-St Jeor formula?
Mifflin-St Jeor is the most widely validated BMR (Basal Metabolic Rate) formula for modern populations. It calculates the calories your body burns at complete rest. BMR is then multiplied by an activity factor to get TDEE (Total Daily Energy Expenditure) — the total calories you burn per day including activity.
Should I eat at a deficit on keto?
If weight loss is the goal, a 500 kcal/day deficit (the "lose" setting) is a safe pace that aims for approximately 0.5 kg (1 lb) per week. A 1,000 kcal deficit is more aggressive. Eating at TDEE (the "maintain" setting) is appropriate for someone at goal weight who wants the metabolic benefits of keto without weight change.
