Keto Diet Macro Calculator

The Keto Diet Macros Calculator will help determine what your macros should be based on different factors and goals

If you’re looking for your specific macros for Keto based on your weight, activity level and other factors, then you’re in the right place with my free Keto Diet Macro Calculator!

Keto Macros

When getting started on Keto, you’ll want to use the following macro percentages as a starting point.

I mention in my What is Keto blog post that you’ll want to keep your “net carbs” 20 grams or less per day to ensure you enter ketosis.

For protein, it’s recommended to have your daily caloric intake from protein be anywhere from 15 to 25%.

As to healthy fats, 70-80% of daily calories should come from these.

Per the usual, individual macros will vary based on a number of factors such as gender, age, weight, activity level and your overall goal.

Once you figure out your own personal optimal macros for fat, protein and carbohydrates, make sure you check out my Keto Diet Food List for ingredients so that you get can shopping!

These numbers are a starting point, so to get the best macros for your situation, make sure you fill out the information in the keto calculator below.

Keto Macro Ratio is roughly 70% fat, 25% protein and 5% carbohydrates

Recalculate Macros After Weight Loss

As you begin to lose weight on a keto diet, you’ll want to recalculate your macros to make sure you’re on track to continue to lose weight.

Since your individual macros are based on your current weight along with your current activity level, and as you progress these will change, it’s best to recalculate your macros so you continue to have success. 

Depending on how much you lose, you can recalculate your macros every three to five weeks.

Free Keto Diet Macro Calculator




Weightstones lbs

Heightfeet inches

Activity Level

Body fat%

Net carbsgrams

Specify the amount of daily net carbs you'd like to consume. Typically, 20-30 grams is recommended to start with.



Maintenance level is the level at which your weight remains stable.

Your BMR is:1536kcal
Calories to consume:2027kcal
Your fat intake should be:184grams
Net CarbsProteinFat


Below is a range of calorie deficits to help you lose weight. For best results, it is recommended that you opt for a moderate calorie deficit of 10-20%.

Small calorie deficit (11%)

Calories to consume:1804kcal
Your fat intake should be:159grams
Net CarbsProteinFat

Moderate calorie deficit (22%)

Calories to consume:1581kcal
Your fat intake should be:134grams
Net CarbsProteinFat

Large calorie deficit (33%)

Calories to consume:1358kcal
Your fat intake should be:109grams
Net CarbsProteinFat
Based on KetoDiet calculator

Free Keto Diet Macro Calculator