Keto Macro Calculator: Fat, Protein & Carbs
Get keto-friendly daily macros, low carbs, moderate protein, high fat, based on your calorie target and goal, with a sensible carb cap.
Your keto macros
- Fat
- 167 g
- Protein
- 147 g
- Carbs (net)
- 30 g
- TDEE
- 2763 kcal
These are net carb targets. Protein and total calories matter most, fat fills the remainder.
How keto macros are calculated
Keto inverts the standard macro hierarchy. Carbs are capped low, protein is set moderate to protect muscle, and fat absorbs whatever calories are left. The order matters:
- Carbs first (cap). Pick 20, 30 or 50 g net per day. This is the gate.
- Protein second. Default 1.8 g/kg bodyweight. Higher for active lifters, lower for sedentary.
- Fat fills the rest. Total calories minus protein and carb calories, divided by 9.
Net carbs (total carbs minus fiber and most sugar alcohols) is the practical target. Fiber doesn't meaningfully spike insulin and isn't worth fighting.
How to use these targets
The carb cap is the only number that's truly non-negotiable on keto. Hit protein within ±10 g and you're fine. Fat usually self-regulates from satiety once you're eating real fatty foods, you'll often land within a few grams of target without trying.
Build meals around protein and add fat through cooking and toppings. A typical day looks like: eggs and avocado for breakfast, a salad with chicken and olive oil for lunch, fatty fish or steak with vegetables for dinner, cheese and nuts as snacks.
Worked examples
Example 1, 65 kg female, cut, 30g carbs. TDEE 1,920, cut 1,540. Protein 117 g (468 kcal), carbs 120 kcal, fat 106 g. About 62% fat / 30% protein / 8% carbs.
Example 2, 82 kg male, maintenance, 20g carbs. TDEE 2,805. Protein 148 g (592 kcal), carbs 80 kcal, fat 237 g. About 76% fat / 21% protein / 3% carbs.
Example 3, 75 kg male, lean gain, 50g carbs. TDEE 3,234, gain 3,557. Protein 135 g (540 kcal), carbs 200 kcal, fat 313 g. About 79% fat / 15% protein / 6% carbs.
Common mistakes
- Going too low on protein "for ketosis". The gluconeogenesis fear is overblown. Hit 1.6-2.0 g/kg.
- Eating bulletproof coffee and calling it a meal. Liquid fat is easy to overshoot.
- Forgetting hidden carbs. Sauces, "low-carb" packaged foods, almond milk, fruit. Read labels.
- Skipping electrolytes. Low-carb diets flush sodium fast. Salt food liberally; supplement potassium and magnesium.
- Treating keto as a license to ignore calories. You can still overeat fat. The deficit is what drives loss.
FAQ
What carb level counts as keto?+
Under 50 g net carbs per day for most people. Strict ketogenic diets cap at 20-30 g. Below that you'll typically enter nutritional ketosis within 3-7 days.
Net carbs or total carbs?+
Net carbs (total minus fiber and most sugar alcohols) is the practical target. The calculator's carb cap is a net-carb number. Fiber doesn't meaningfully spike insulin.
Isn't keto high-protein?+
No, it's moderate. Very high protein can interfere with ketosis through gluconeogenesis at the extremes. We default to 1.8 g/kg which keeps you in ketosis while protecting muscle.
Why so much fat?+
Once carbs are capped and protein is set, the remaining calories have to come from somewhere. On keto that's fat. Most of it should be from whole foods, fatty fish, eggs, olive oil, nuts, dairy, not added butter and oils.
Will I lose weight faster on keto?+
Initial drops are partly water (glycogen holds 3-4 g of water per gram). Long-term fat loss equals long-term calorie deficit, regardless of macro split. Keto helps some people eat less from satiety.
Do I need to count exactly?+
The carb cap matters most, that's the gate. Protein floor next. Fat usually self-regulates from satiety once carbs are low. Track for 2 weeks to learn what 30 g of carbs actually looks like.
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Related guides
- How to Calculate Your Macros for Fat Loss (Complete Guide)A complete, no-fluff walkthrough for setting calories and macros that actually produce fat loss without trashing performance.
- How Much Protein Do You Really Need Per Day?Cuts through the noise. What the research actually says, why bodyweight matters, and how to hit the target without force-feeding.
- How Many Grams of Fat Per Day? A Practical GuideThe right daily fat target in grams for your bodyweight and goal, and why ultra-low-fat diets quietly wreck hormones.