Keto Calculator
Calculate your ideal ketogenic diet macros β high fat, moderate protein, very low carb. Personalized targets based on your body and goals.
π₯ Keto Calculator
Keto Macros (2,006 kcal/day)
Net Carbs25g (5%)
Protein105g (21%)
Fat165g (74%)
TDEE2,507 kcal
π‘ How Keto Macros Work
Standard keto macros: ~5% carbs (20-25g net), ~25% protein (1.2-1.5g/kg), ~70% fat. The goal is to restrict carbs enough to enter ketosis, where your body burns fat for fuel instead of glucose.
This calculator sets net carbs at 25g (strict keto threshold), protein at 1.5g/kg body weight (to preserve muscle), and fills remaining calories with fat. A moderate calorie deficit (10-20%) supports fat loss while maintaining ketosis.
70 kg, moderate activity, 20% deficit: 1,979 kcal. Carbs 25g (5%), Protein 105g (21%), Fat 163g (74%).