FREE KETO TOOL

KETO CALCULATOR

Find your daily calories and keto macros in seconds. No email, no signup. Enter your details and the numbers update as you type.

Sex
Height
ft
in
Weight
lb
Goal
%
Using the Mifflin-St Jeor formula.
20%
25g
0.8 g/lb
Your daily target
1961calories / day
Fat143g1285 kcal · 66%
Protein144g576 kcal · 29%
Net carbs25g100 kcal · 5%
Maintenance (TDEE)2451 kcal

These numbers are estimates. Track your weight and energy for two to three weeks, then adjust calories or protein based on your real results.

How the keto calculator works

The goal of a keto diet is simple: eat few enough carbs to shift your body from burning sugar to burning fat, while getting enough protein to protect muscle and enough fat to feel good. This calculator turns that idea into real numbers for your body.

First it estimates your basal metabolic rate (BMR), the energy you burn at rest. If you leave body fat blank, it uses the Mifflin-St Jeor equation, the most accurate general formula for most people. If you enter a body fat percentage, it switches to the Katch-McArdle equation, which is based on lean body mass and tends to be more precise for lean or muscular people.

Next it multiplies your BMR by an activity factor to get your total daily energy expenditure (TDEE), the calories you actually burn in a day. The five activity levels run from sedentary (1.2) up to extra active (1.9). Be honest here, since most people overestimate how active they are.

From your TDEE the calculator applies your goal. Choose lose weight and it subtracts a deficit you control with a slider (5 to 30 percent). Choose gain muscle and it adds a surplus (5 to 15 percent). Choose maintain and it keeps you at your TDEE. That gives your target calories.

How your macros are set

Instead of forcing a rigid percentage split, the calculator sets your macros in the order that keeps you in ketosis:

  • Net carbs come first, fixed by the carb slider (default 25 grams). Carbs supply 4 calories per gram.
  • Protein comes next, based on your protein slider (0.6 to 1.0 grams per pound). It uses your lean mass when you enter body fat, otherwise your bodyweight. Protein supplies 4 calories per gram.
  • Fat fills whatever calories are left, at 9 calories per gram. Fat is your lever: eat to your fat target when hungry, and pull back on fat first when you want to lose faster.

How to use the numbers

Treat your fat and protein targets as goals and your carb number as a ceiling. Hit protein most days, keep net carbs at or below the number shown, and use fat to fill the gap. You do not need to be perfect. Getting close, most days, is what drives results. If you are new to this, our 7 day keto meal plan shows what these numbers look like on an actual plate, and the keto food list makes shopping easy.

Not sure whether a food fits your carb ceiling? Read the label and run it through our net carbs calculator to see the net carbs per serving before it goes in your cart.

When to recalculate

Your numbers are a starting point, not a law. Track your weight and energy for two to three weeks, then adjust. If you are losing too slowly, increase the deficit or trim fat grams. If you feel drained or are losing muscle, add protein or ease the deficit. Recalculate whenever your weight moves by about 10 pounds or your training changes, because your maintenance calories fall as you get lighter.

Want to confirm you are actually in ketosis rather than guessing? A keto blood meter gives you a real reading, and our guide on how long it takes to get into ketosis sets expectations for the first week.

Frequently Asked Questions

How many carbs should I eat on keto?

Most people reach and stay in ketosis at 20 to 50 grams of net carbs per day. Beginners and anyone who is insulin resistant usually do best near 20 to 25 grams. If you are lean, very active, or already fat adapted, you can often hold ketosis closer to 50 grams. The calculator defaults to 25 grams and lets you slide between 20 and 50 to match your body.

What is the best keto macro ratio?

A common starting point is roughly 70 to 75 percent of calories from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbs. Ratios are only a guide, though. This calculator sets carbs and protein first, based on your body and goal, then fills the rest of your calories with fat, which is a more reliable way to hit your targets.

How much protein can I eat on keto?

Protein does not knock you out of ketosis for most people. Aim for about 0.6 to 1.0 grams per pound of lean body mass or goal bodyweight. Higher protein protects muscle in a deficit and helps with fullness. The calculator uses a protein slider so you can dial this in, and it bases protein on lean mass when you enter a body fat percentage.

Do I count total carbs or net carbs on keto?

Most keto eaters count net carbs, which is total carbs minus fiber and minus sugar alcohols like erythritol. Fiber and sugar alcohols have little to no effect on blood sugar. If you are strict, stalling, or following a therapeutic protocol, counting total carbs is the safer choice. Use our net carbs calculator to work out net carbs from a nutrition label.

How accurate is this keto calculator?

The formulas here are the same ones used in clinics and research, but every equation is an estimate. Real energy needs vary with genetics, sleep, stress, and how much muscle you carry. Treat the output as a smart starting point, track your results for two to three weeks, and adjust from there.

How often should I recalculate my macros?

Recalculate whenever your weight changes by about 10 pounds, when your activity level shifts, or if progress stalls for two to three weeks. As you lose weight your maintenance calories fall, so numbers that worked at the start will eventually need trimming.