🥑 Keto & Macro Calculator
Calculate your keto macros based on body stats. BMR, TDEE, and optimal fat/protein/carb split with visual doughnut chart.
📋 When to Use the Keto & Macro Calculator
The Keto & Macro Calculator provides a starting-point macro estimate for anyone exploring a ketogenic diet. Fitness newcomers use it to understand the approximate fat/protein/carb split, meal preppers translate daily targets into grocery lists, and those transitioning from standard diets get a rough sense of how keto macros differ. The doughnut chart gives a quick visual of your macro ratio. ⚠️ This tool offers a general estimate based on population formulas — it is not medical or nutritional advice. Consult a registered dietitian or healthcare professional before making significant dietary changes.
⚙️ How the Keto & Macro Calculator Works
The calculator uses the Mifflin-St Jeor equation to estimate Basal Metabolic Rate (BMR): for males, 10×weight(kg) + 6.25×height(cm) − 5×age + 5; for females, 10×weight(kg) + 6.25×height(cm) − 5×age − 161. BMR is multiplied by an activity factor (1.2–1.9) to estimate Total Daily Energy Expenditure (TDEE). Protein targets depend on the selected goal — 1.6 g/kg for maintenance, 2.0 g/kg for fat loss (to help preserve muscle), 2.2 g/kg for muscle gain. Carbs are capped at your chosen limit (default 25 g/day for strict keto). After subtracting protein and carb calories (4 cal/g each) from the calorie target, the remainder is assigned to fat (9 cal/g). The resulting fat-protein-carb split is displayed in a doughnut chart and percentage bar. These are population-level estimates — individual needs vary significantly.
How to Use the Keto & Macro Calculator
- Enter your body stats — fill in your gender, age, weight (kg), height (cm), and activity level. The calculator uses the Mifflin-St Jeor equation to compute your BMR and TDEE.
- Choose your goal — select Maintain (weight stable), Fat Loss (500-calorie deficit with higher protein to preserve muscle), or Muscle Gain (calorie surplus with elevated protein).
- Set your carb limit — adjust the daily carb target (default 25g for strict keto, increase to 50g for a more flexible approach).
- Read your macro breakdown — review your daily fat, protein, and carb targets in grams. The doughnut chart and macro bar show the percentage split of your calories.
Frequently Asked Questions
How are keto macros calculated?
The calculator uses the Mifflin-St Jeor equation for BMR, multiplies by your activity factor for TDEE, then adjusts for your goal (deficit or surplus). Protein is set based on your goal (1.6–2.2g per kg of body weight). Carbs are capped at your chosen limit. Remaining calories come from fat.
What carb limit should I use for keto?
Strict ketogenic diets target 20–25g net carbs per day. Some people maintain ketosis at up to 50g. Start at 25g for 2–3 weeks, then experiment. The calculator lets you adjust — fewer carbs means more calories from fat.
What's the difference between BMR and TDEE?
BMR (Basal Metabolic Rate) is the calories your body burns at complete rest — just to keep you alive. TDEE (Total Daily Energy Expenditure) is BMR multiplied by your activity level multiplier, representing your actual daily calorie burn including movement and exercise.
Why does protein increase for fat loss and muscle gain?
During a caloric deficit, higher protein (2.0g/kg) helps preserve muscle mass. For muscle gain, higher protein (2.2g/kg) provides the building blocks for new muscle synthesis. Maintenance requires less (1.6g/kg) since you're not building or preserving against a deficit.