Keto Macro Calculator

Are you following a keto diet and struggling to find the perfect macro ratio? A Keto Macro Calculator helps you determine the ideal fat, protein, and carbohydrate intake based on your goals. Whether you aim for weight loss, muscle gain, or maintenance, our free keto calculator provides accurate results without requiring an email.

With this calculator, you can customize your keto macros based on your body composition, activity level, and dietary preferences. This ensures you stay in ketosis while getting the nutrients your body needs.

What is a Keto Macro Calculator?

A Keto Macro Calculator is an online tool that calculates the percentage of fats, proteins, and carbohydrates you should consume daily. The ketogenic diet relies on high-fat, moderate-protein, and low-carb intake to switch the body's energy source from carbohydrates to fats.

The ideal keto macro ratio typically looks like this:

This calculator helps you determine your macros based on your weight, activity level, and fitness goal.

How to Use the Keto Macro Calculator?

Using the Keto Macro Calculator is simple:

1. Enter Your Details – Input your age, weight, height, gender, and activity level.
2. Select Your Goal – Choose whether you want to lose weight, maintain weight, or gain muscle.
3. Set Your Carbs Intake – Decide your daily carb limit (standard keto is 20-50g carbs per day).
4. Get Your Macros – The calculator will generate the exact amount of fats, proteins, and carbohydrates you need daily.
5. Start Your Keto Journey – Follow the recommended macros to stay in ketosis and achieve your goals.

Keto Macro Calculation Formula

The formula to calculate keto macros is based on your Total Daily Energy Expenditure (TDEE) and macronutrient ratio:

• Carbs: (TDEE × 5-10%) ÷ 4 = grams of carbohydrates
• Protein: (TDEE × 20-25%) ÷ 4 = grams of protein
• Fat: (TDEE × 70-80%) ÷ 9 = grams of fat

For example, if your TDEE is 2000 kcal, your keto macros would be:

These values help ensure you stay within the optimal keto macro range.

Is 50g Carbs Too Much for Keto?

For most people, staying under 50g of carbs per day is necessary to remain in ketosis. Some may require even fewer carbs (20-30g) to maintain a ketogenic state.

Is 30% Protein Too High for Keto?

Yes, 30% protein might be too high for a strict ketogenic diet, as excessive protein can be converted into glucose through gluconeogenesis. A safe protein range is 20-25% of daily calories.

FAQs

How do I figure out my macros for keto?

Use our keto macro calculator by entering your weight, height, and goal to get an accurate macronutrient breakdown.

What is the ideal macro ratio for keto?

The ideal keto macro ratio is 70-80% fat, 20-25% protein, and 5-10% carbs.

Can I still lose weight if I eat 50g of carbs per day?

Some individuals can remain in ketosis at 50g of carbs, but most should stick to 20-30g for effective fat burning.

Is there a free keto macro calculator without email?

Yes! Our best free keto calculator provides instant results with no sign-up required.