About the Keto Macro Calculator
What is the Keto Macro Calculator?
A ketogenic diet keeps net carbs very low, protein moderate and gets most energy from fat. This keto macro calculator sets those numbers for you.
Calories come from the Mifflin–St Jeor equation and your activity level.
How to use the Keto Macro Calculator
- Sex (sample: Male)
- Age (years) (sample: 30)
- Height (cm) (sample: 175)
- Weight (kg) (sample: 80)
- Activity Level (sample: Moderate – exercise 3–5 days a week (×1.55))
- Calorie Deficit (%) (sample: 20)
- Net Carbs (g/day) (sample: 25)
- Protein (g per kg body weight) (sample: 1.4)
- Press Calculate Keto Macros (results also refresh as you type). The result card shows the Daily Calories, along with Fat, Protein, Net carbs and Energy split.
Formula used
Fat (g) = (Calories − 4 × Protein − 4 × Net carbs) ÷ 9
- Calories = Mifflin–St Jeor BMR × activity × (1 − deficit)
- Net carbs = total carbs − fibre
Worked example
These are the sample values already filled in the calculator above, and the result it returns for them:
| Input | Sample value |
|---|---|
| Sex | Male |
| Age (years) | 30 |
| Height (cm) | 175 |
| Weight (kg) | 80 |
| Activity Level | Moderate – exercise 3–5 days a week (×1.55) |
| Calorie Deficit (%) | 20 |
| Net Carbs (g/day) | 25 |
| Protein (g per kg body weight) | 1.4 |
| Result | Value |
|---|---|
| Daily Calories | 2,168 kcal |
| Fat | 180 g |
| Protein | 112 g |
| Net carbs | 25 g |
| Energy split | Fat 75% · Protein 21% · Carbs 5% |
| Maintenance calories (TDEE) | 2,711 kcal |
| Expected fat loss | 0.49 kg/week |
Tips for using the Keto Macro Calculator
- Indian keto staples: paneer, eggs, chicken, fish, nuts, ghee, and low-carb vegetables such as palak and cauliflower.
- Drink extra water and get enough salt in the first weeks to avoid "keto flu".