Keto Macro Calculator — Ratios

Use the keto macro calculator

Set daily net carbs, protein, and fat targets in seconds. Choose your approach and the calculator updates macro grams and percentages instantly.

How to Use Keto Macro Calculator — Ratios

1. Step 1: Choose Units

   Pick Metric or US units, then enter your age, height, weight, and (optional) body‑fat % for best accuracy.

2. Step 2: Set Calories

   Use Estimate to calculate TDEE with activity + goal, or switch to Custom and type your daily calories.

3. Step 3: Pick Net Carbs

   Select Strict (20 g), Standard (25 g), Liberal (30 g), or enter a custom net‑carb target or small percentage.

4. Step 4: Set Protein

   Choose per LBM (default), per body weight, or fixed grams. The tool computes fat as the remainder.

5. Step 5: Save & Apply

   Review grams and percentages, then use the per‑meal breakdown to plan simple, repeatable meals.

Key Features

• Strict vs liberal keto
• Macro ratios
• Adaptive protein
• Carb tolerance tips

Understanding Results

Formula

Your calories are estimated using either Mifflin‑St Jeor (uses age, sex, height, weight) or Katch‑McArdle when you provide body‑fat % (uses lean body mass). We multiply your basal metabolic rate (BMR) by an activity factor to estimate TDEE, then apply your goal (maintain, fat loss, or gain). After that, net carbs and protein are set based on your selections, and fat is calculated as the remaining calories. Calories per gram are fixed: protein 4 kcal/g, carbs 4 kcal/g, fat 9 kcal/g.

Reference Ranges & Interpretation

Classic keto keeps net carbs very low—commonly 20–30 g/day or around 5% of calories. Protein should be adequate to preserve lean mass, typically 1.6–2.2 g/kg of lean mass or body weight depending on training, age, and goal. Fat provides the remaining energy, which often lands near 65–75% of calories on paper. In practice, do not chase ratios for their own sake: hold carbs steady, set a protein floor you can consistently hit, and let fat flex with appetite within your calorie target. For background on general macronutrient references (not keto‑specific), see the National Academies overview on the NCBI Bookshelf (external, non‑commercial).

Assumptions & Limitations

All calorie equations are estimates; individual energy needs vary with sleep, stress, and non‑exercise movement. Body‑fat % improves accuracy but is often approximate. The calculator does not diagnose or treat medical conditions. If you are pregnant, breastfeeding, managing diabetes, or using medications, talk with a clinician before changing diet. Finally, remember that consistency beats perfection—small, sustainable changes usually outperform aggressive short‑term plans.

Complete Guide: Keto Macro Calculator — Ratios

This keto macro calculator builds your daily macro ratios and exact grams. Choose strict or liberal keto, set protein to your body, and see fat as remainder.

What are keto macros?

Keto macros are your daily targets for three energy sources: net carbohydrates, protein, and fat. On a ketogenic approach, net carbs stay very low to encourage ketosis, protein stays adequate to preserve lean mass, and fat fills the remaining calories to meet your energy needs. Getting the balance right makes keto easier to follow and more sustainable.

“Net carbs” means total carbs minus fiber and sugar alcohols (when they behave like fiber). You’ll see many successful plans cap net carbs around 20–30 grams per day, with protein customized to your body and activity level. Our keto macro calculator turns those ideas into precise daily gram targets and percent ratios that you can use right away.

If you’re completely new, start with our general keto calculator, then return here to dial in macro ratios more precisely. If you don’t know your current calorie needs, the TDEE calculator and the calorie calculator can help you pick a realistic daily calorie target.

How this keto macro calculator works

The tool uses two steps. First, it sets your daily calories from either an estimate (TDEE) or a custom number you enter. Second, it allocates those calories across net carbs, protein, and fat. For carbs, you can pick common keto presets (strict, standard, liberal), a custom gram value, or a low percentage of calories. For protein, you can target grams per kilogram of lean body mass (best if you know your body‑fat percentage), grams per kilogram of total body weight, or a fixed gram target. Fat is then calculated as the remainder.

Under the hood, calorie estimates come from well‑known equations: Mifflin‑St Jeor (uses age, sex, height, and weight) or, when body fat is provided, the Katch‑McArdle equation which bases energy needs on lean mass. We then apply an activity multiplier and an optional goal adjustment (for example, −20% for fat loss).

The output includes grams per day, their percent of total calories, and—if you choose—an even per‑meal breakdown. If you want to refine protein targets or check your lean mass, try our protein calculator and lean body mass calculator as companion tools.

Choosing your daily calories

Macros only make sense when tied to a daily calorie budget. If you already track calories successfully, use the Custom option and enter your number. Otherwise, select “Estimate” and pick your activity level. The calculator will estimate your Total Daily Energy Expenditure (TDEE) and you can set a goal, such as “Fat loss (−20%).” That single choice automatically scales your fat grams after protein and carbs are set.

If fat loss is your goal, consider a reduction between 10% and 25% from maintenance. Deeper deficits can be hard to sustain. If performance or muscle gain matters more, a small surplus (+10%) can support training, provided sleep and protein are dialed in.

You can always revisit calories as your weight changes. For quick adjustments, our maintenance calorie calculator and weight‑loss calorie calculator are helpful checkpoints.

Setting net carbs on keto

The classic keto starting point is about 20 grams of net carbs per day. Many people also do well at 25–30 grams once they’re consistently in ketosis and food choices are simple. Our calculator presets make this easy, and the custom option lets you pick any value that fits your routine. Think of net carbs as your “hard cap.” Keep the number steady for at least two weeks while you establish habits and identify trigger foods.

If you prefer percentages, keto typically sits near 5% of calories from carbs. The percentage option in the tool is available, but grams remain more practical day‑to‑day because food labels list grams.

On shopping lists, fiber‑rich vegetables, nuts, and seeds are your friends. Track your fiber intake and hydration together—most people feel better when fiber gradually increases. For a broader macro planning view, see our macronutrient calculator.

How much protein on keto?

Protein is the anchor of a sustainable keto plan. Too little and you risk losing lean mass; too much and your fat target shrinks so far that the diet becomes hard to follow. The calculator’s default is 1.8 grams per kilogram of lean body mass (LBM) per day, which fits most active adults. If you aren’t sure about body fat, select “per body weight” and start around 1.6 g/kg.

As a baseline, the general population reference intake is around 0.8 g/kg of body weight per day, but many active or dieting adults benefit from higher intakes to manage appetite and support resistance training. Always align your target with comfort, digestion, and consistency. If you’re curious about the science background, you can read an overview from the National Academies (Dietary Reference Intakes for macronutrients) on the NCBI Bookshelf (external source).

Remember: your protein target should feel reasonable at the table. If you constantly struggle to hit it, lower it slightly and keep your meals simple—repeatable meals tend to work better than ambitious weekly plans.

Fat as the remainder: finding your ratio

After carbs and protein are set, fat fills the rest of your calories. This makes the diet flexible: you can tighten or loosen the fat budget depending on your appetite, goal, and training schedule. On paper, keto ratios often land near 5% carbs, 20–30% protein, and 65–75% fat. In practice, the ratio isn’t a goal by itself—it’s a result of keeping carbs low and protein adequate.

If your fat grams seem uncomfortably low after setting protein and carbs, you probably chose too deep a calorie deficit. Try “Fat loss (−10%)” instead of “(−25%)” and re‑check your energy levels after a few days.

Example days and per‑meal macros

Say the calculator sets you at 1,900 kcal with 25 g net carbs and 130 g protein. Fat becomes the remainder: roughly 147 g. If you eat three meals, that’s about 8 g net carbs, 43 g protein, and 49 g fat per meal, with plenty of flexibility to shift grams between lunch and dinner.

Build meals around a protein anchor (eggs, chicken, beef, tofu) with a low‑carb vegetable and a measured fat source (olive oil, avocado, nuts). Track “net carbs” rather than “total carbs” for non‑starchy vegetables. If you like routine, design one simple breakfast and lunch that you repeat on weekdays, and rotate dinners to keep the plan enjoyable.

If you need help finding a realistic calorie target for these examples, cross‑check with the macro calculator or the TDEE calculator for maintenance estimates.

Common mistakes and troubleshooting

The most common issue is forgetting that nuts, cheese, and sauces are calorie‑dense. It’s easy to overshoot fat by hundreds of calories without noticing, which stalls fat loss. Use a tablespoon, a small digital scale, or pre‑portioned packs for accuracy—especially in the first 2–3 weeks.

Another frequent trap is under‑eating protein to “save carbs.” On keto, protein is not the enemy. Adequate protein keeps you full and supports body composition during weight loss. If cravings hit at night, check your daytime protein distribution and move a portion to earlier meals.

Finally, don’t let electrolytes slide. Low carb intakes reduce water retention, which increases electrolyte needs. Add salt to taste, keep potassium‑rich vegetables in rotation, and consider magnesium in the evening. Our hydration calculator can help match fluid intake to your activity and weather.

When to adjust your macros

Use two‑week checkpoints. If weight is trending down too quickly (you feel flat in the gym and constantly hungry), bump calories by 100–150 kcal and watch for three to five days. If progress has stalled for three weeks and adherence is strong, consider reducing daily calories by ~100 kcal or trimming “extras” you don’t track closely.

If training volume increases or you begin a new program, you may need more protein and a slightly smaller calorie deficit. Conversely, during travel or stressful weeks, keeping carbs steady and simplifying meals matters more than perfection. Consistency beats intensity.

For broader planning, the meal plan calculator can turn your daily macros into a simple week outline. If you prefer exact targets for weight change, try the weight‑loss date calculator to set expectations.

This guide is for educational purposes and does not replace medical care. If you have a health condition, are pregnant, or are taking medications, discuss dietary changes with a qualified professional.

Frequently Asked Questions