Tool 12/54·Calculators
Get your personalized fat, protein, and net carb targets for a ketogenic diet — based on your body stats and goals.
Height
feet
inches
Biological Sex
Activity Level
Goal
Keto Variant
Readout
Awaiting input
– – –
Enter your stats to get keto macros
Fill in weight, height, age, sex, and activity level. Results update instantly.
Computed in your browser · nothing stored
The ketogenic diet is a high-fat, moderate-protein, very low-carbohydrate eating pattern that shifts your body's primary fuel source from glucose to fat-derived ketone bodies. Getting the macro ratios right is critical: too many carbs and you exit ketosis; too little protein and you lose muscle. This calculator uses the Mifflin-St Jeor equation to estimate your TDEE, then distributes macros according to your chosen keto variant.
How the Calculation Works
Step 1: BMR is calculated using the Mifflin-St Jeor formula — the most validated for general populations. Step 2: BMR is multiplied by an activity factor (1.2–1.9) to get TDEE. Step 3: A calorie adjustment is applied based on your goal (−500 for fat loss, 0 for maintenance, +300 for muscle gain). Step 4: Calories are distributed using your selected keto split — e.g., 70% fat · 25% protein · 5% carbs for standard keto.
| Variant | Fat | Protein | Carbs | Best For |
|---|---|---|---|---|
| Strict (SKD) | 75% | 20% | 5% | Weight loss, epilepsy, metabolic health |
| Moderate | 65% | 30% | 5% | Active adults, muscle preservation |
| Targeted (TKD) | 65% | 25% | 10% | Athletes, high-intensity training |
01
The standard ketogenic diet follows a 70% fat, 25% protein, 5% carbohydrate split. For a 2,000 calorie diet that means roughly 156 g fat, 125 g protein, and 25 g net carbs per day. The exact grams depend on your calorie target — use this calculator to get personalized numbers based on your weight, height, age, and activity level.
02
Most people need to keep net carbs under 20–50 g per day to maintain nutritional ketosis. Net carbs = total carbs minus fiber (and sugar alcohols for some people). Strict keto typically aims for under 20 g net carbs; moderate keto allows up to 35 g; targeted keto for athletes may allow 50 g timed around workouts.
03
Protein on keto is usually 20–30% of calories — roughly 0.7–1.0 g per pound of body weight. Too little protein causes muscle loss; too much can theoretically trigger gluconeogenesis, though research suggests this is not a major concern for most people. Active individuals and those building muscle should target the higher end.
04
Most people enter nutritional ketosis within 2–4 days of restricting carbs below 20–50 g per day. Full keto-adaptation — where your body becomes highly efficient at burning fat for fuel — typically takes 3–6 weeks. During the first week, many experience the "keto flu" (fatigue, headaches, irritability) as the body depletes glycogen and shifts fuel sources.
05
Yes, building muscle on keto is possible, though potentially slower than on a higher-carb diet. Protein targets of 0.8–1.0 g per pound of lean body mass, adequate calories, and consistent resistance training are the key drivers. The Targeted Ketogenic Diet (TKD) — adding 25–50 g carbs around workouts — can help fuel intense training sessions without exiting ketosis for long.
06
Yes, completely free with no sign-up required. Enter your stats, select your goal and keto variant, and get your personalized fat, protein, and carb targets instantly. Adjust any input and results update in real time.