Calculate keto macros from calories, weight and activity — see carbs, protein, fat grams and net carbs for ketosis.
Calculate keto macros from calories, weight and activity — see carbs, protein, fat grams and net carbs for ketosis.
Enter values above and click Calculate — results will appear here with the formula explained.
Ketogenic macros keep net carbohydrates very low — commonly 20–50 g per day — with protein anchored near 1.2 to 1.7 g per kilo to preserve lean mass, and the remaining calories filled by fat. The calculator translates your total calorie target into those gram amounts: at 2,000 kcal with 30 g net carbs (120 kcal) and 120 g protein (480 kcal), fat fills the remaining about 1,400 kcal as roughly 155 g. Net carbs are total carbs minus fiber, the figure most keto trackers use, and the result highlights that distinction to avoid double-counting.
Nutritional ketosis is a metabolic state, not a macronutrient guarantee; electrolyte needs shift as insulin falls and glycogen-bound water is excreted. This is general information, not clinical dietary advice — people managing diabetes, kidney conditions or medications should coordinate any carbohydrate restriction with a professional before making sustained changes.
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Ketogenic macros keep net carbohydrates very low — commonly 20–50 g per day — with protein anchored near 1.2 to 1.7 g per kilo to preserve lean mass, and the remaining calories filled by fat. The calculator translates your total calorie target into those gram amounts: at 2,000 kcal with 30 g net carbs (120 kcal) and 120 g protein (480 kcal), fat fills the remaining about 1,400 kcal as roughly 155 g. Net carbs are total carbs minus fiber, the figure most keto trackers use, and the result highlights that distinction to avoid double-counting. Formula: Carbs 5% cals, Protein 1.6-2.2g/kg, Fat = remaining cals/9
Keto Macro Calculator: Calculate keto macros from calories, weight and activity — see carbs, protein, fat grams and net carbs for ketosis. Formula: Carbs 5% cals, Protein 1. Example: At 2000 kcal, 75kg moderate: carbs 25g (5%), protein ~120g (1.
Calculate keto macros from calories, weight and activity — see carbs, protein, fat grams and net carbs for ketosis. Formula: Carbs 5% cals, Protein 1.6-2.2g/kg, Fat = remaining cals/9
| Field | What to enter |
|---|---|
| Daily calories | e.g. 2000 |
| Weight (kg) | e.g. 75 |
| Activity | Enter a value |
All fields use the exact formulas shown below — results include step-by-step breakdowns you can verify by hand.
Ketogenic macros keep net carbohydrates very low — commonly 20–50 g per day — with protein anchored near 1.2 to 1.7 g per kilo to preserve lean mass, and the remaining calories filled by fat. The calculator translates your total calorie target into those gram amounts: at 2,000 kcal with 30 g net carbs (120 kcal) and 120 g protein (480 kcal), fat fills the remaining about 1,400 kcal as roughly 155 g. Net carbs are total carbs minus fiber, the figure most keto trackers use, and the result highlights that distinction to avoid double-counting.
Nutritional ketosis is a metabolic state, not a macronutrient guarantee; electrolyte needs shift as insulin falls and glycogen-bound water is excreted. This is general information, not clinical dietary advice — people managing diabetes, kidney conditions or medications should coordinate any carbohydrate restriction with a professional before making sustained changes.
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At 2000 kcal, 75kg moderate: carbs 25g (5%), protein ~120g (1.6g/kg), fat ~155g.
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