Keto Macro Calculator
Get your personalised daily targets for net carbs, protein, fat and calories. Built on the Mifflin–St Jeor formula and tuned for keto-cycling.
Your daily keto targets
Net carbs
20 g
5%
Protein
126 g
32%
Fat
108 g
62%
Calories
1555
kcal/day
Turn these numbers into meals
Get the free 5-Day Keto Kickstart — a done-for-you plan with net-carb counts, a shopping list and a fasting schedule built around targets just like these.
From bodyweight to a plate-ready split
Step 1 — BMR. We estimate the energy your body burns at rest using the Mifflin–St Jeor equation, the most accurate of the common BMR formulas for the general population.
Step 2 — TDEE. We multiply your BMR by an activity factor (1.2 for sedentary up to 1.9 for athletes) to estimate everything you burn in a typical day.
Step 3 — Goal adjustment. For fat loss we apply a sensible ~20% deficit; to build muscle, a small surplus; to maintain, no change. Aggressive crash deficits backfire, so we keep it sustainable.
Step 4 — The keto split. Net carbs are fixed at 20g, protein is set from your bodyweight and activity to protect muscle, and the remaining calories are filled with fat — your primary fuel in ketosis.
Keto macros — your questions answered
How does the keto macro calculator work?
It estimates your Basal Metabolic Rate (BMR) with the Mifflin–St Jeor equation, multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE), then adjusts for your goal. Net carbs are capped at around 20g, protein is set from your bodyweight and activity, and fat fills the remaining calories — the classic high-fat, moderate-protein, very-low-carb keto split.
How many carbs can I eat on keto?
Most people reach and stay in nutritional ketosis at 20–30g of net carbs per day. This calculator uses a 20g net-carb target as a reliable ceiling. Net carbs are total carbohydrate minus fibre (and half of any sugar alcohols), because fibre and most sugar alcohols don't meaningfully raise blood sugar.
How much protein should I eat on keto?
Protein is set from your bodyweight scaled by activity — roughly 1.6g per kg if you're sedentary, rising to about 2.4g per kg for athletes. That's enough to protect muscle while losing fat. The old myth that 'too much protein kicks you out of ketosis' is overstated for most people; adequate protein is more important than chasing very high fat.
Why is fat the largest macro?
On keto, fat is your primary fuel, so it makes up the bulk of your calories. After protein and the small carb allowance are accounted for, the remaining calories are filled with dietary fat. If you're losing fat, some of that energy also comes from your own stores, so you don't need to eat to the very top of your fat target every day.
Should I eat back exercise calories?
No — your activity level is already built into the TDEE multiplier, so your targets account for typical training. Eating back additional 'exercise calories' on top usually double-counts them and stalls fat loss. Recalculate only if your routine changes substantially.
Are these numbers exact?
They're a well-validated starting point, not a medical prescription. Formulas estimate an average; your real needs depend on body composition, hormones, sleep and stress. Use these targets for two to three weeks, track your results, and adjust. Speak to your doctor before starting keto if you have a medical condition or take medication.
Let Keto Club hit these targets for you
Log food against your net-carb target, track fasting stages and adapt as you cycle through your phases — all in one app.