Keto Macro Calculator
Calculate your personalized ketogenic diet macros for optimal fat loss, muscle gain, or therapeutic benefits. Get exact fat, protein, and carb targets based on your unique body stats and goals.
Keto Macro Calculator
Calculate your optimal fat, protein, and carb intake for ketogenic diet success
Personal Information
Your current body weight
Estimate if unknown
Activity Level & Goals
Recommended: 15-25%
Keto Preferences
Most stay under 20-30g
0.8-1.0 for most people
Your Keto Macros
Daily Fat
76% of calories
Daily Protein
20% of calories
Daily Net Carbs
4% of calories
Daily Calories
TDEE: 2,454
Ketogenic Ratio
Adjust macros
Per Meal Breakdown (3 meals/day)
Weight Loss Projection
Understanding Keto Macros
The ketogenic diet transforms your body's primary fuel source from glucose to ketones, produced from fat breakdown. This metabolic shift requires precise macro nutrient ratios to maintain ketosis while preserving muscle mass and optimizing health.
The Science Behind Keto Macros
When carbohydrate intake is restricted to 20-50g per day, your liver begins producing ketones from fatty acids. These ketones serve as an efficient fuel source for your brain and body, leading to numerous benefits including rapid fat loss, stable energy, and improved mental clarity.
Personalizing Your Macros
While standard keto ratios work for many, optimal macros depend on individual factors:
- Body Composition: Higher body fat allows for more aggressive deficits
- Activity Level: Athletes need more protein and may tolerate more carbs
- Goals: Weight loss requires a deficit, muscle gain needs a surplus
- Metabolic Health: Insulin sensitivity affects carb tolerance
Tracking and Adjusting
Success on keto requires accurate tracking, especially during the first few weeks. Use a food scale and tracking app to ensure you're hitting your macro targets. Adjust based on results - if weight loss stalls, reduce calories slightly or check for hidden carbs.
Keto Macro Guidelines by Goal
Weight Loss Macros
- • 15-25% calorie deficit
- • 70-75% fat
- • 20-25% protein (0.8g/lb LBM)
- • 5% carbs (20g net carbs)
- • Focus on whole foods
- • Track everything initially
Muscle Gain Macros
- • 10-15% calorie surplus
- • 65-70% fat
- • 25-30% protein (1.0-1.2g/lb LBM)
- • 5-10% carbs (25-30g net)
- • Time carbs around workouts
- • Progressive overload training
Types of Ketogenic Diets
Standard Keto (SKD)
The most common approach: 70-80% fat, 15-25% protein, 5-10% carbs. Suitable for most people seeking weight loss, mental clarity, and stable energy.
Targeted Keto (TKD)
Adds 15-30g carbs around workouts for athletic performance. Best for those doing high-intensity training who need quick energy.
Cyclical Keto (CKD)
5-6 days strict keto followed by 1-2 high-carb days. Used by bodybuilders and athletes for muscle glycogen replenishment.
Therapeutic Keto
Very high fat (85-90%), used for medical conditions like epilepsy. Requires medical supervision and strict adherence.
Keto Success Checklist
Daily Essentials
- ☐ Hit your fat macro (within 10g)
- ☐ Meet protein target (don't go under)
- ☐ Stay under carb limit
- ☐ Drink 8+ glasses of water
- ☐ Get adequate electrolytes
- ☐ Track your food intake
Weekly Goals
- ☐ Meal prep for the week
- ☐ Test ketone levels (optional)
- ☐ Take body measurements
- ☐ Adjust macros if needed
- ☐ Plan dining out strategies
- ☐ Stock up on keto staples
Troubleshooting Common Keto Issues
Not in Ketosis?
- • Check for hidden carbs in sauces, medications
- • Reduce protein if it's too high
- • Increase fat intake
- • Try intermittent fasting
Low Energy?
- • Ensure adequate calorie intake
- • Supplement electrolytes (especially sodium)
- • Eat more fat
- • Be patient - adaptation takes 2-4 weeks
Digestive Issues?
- • Gradually increase fat intake
- • Add more fiber from low-carb veggies
- • Consider digestive enzymes
- • Stay well-hydrated
Related Calculators
How to Use
- 1Enter your values in the input fields
- 2Review the calculated results
- 3Use the results for your planning
📚 Table of Contents
1Your Complete Guide to Keto Macro
Calculate your optimal keto macros for weight loss, muscle gain, or therapeutic ketosis. Get personalized fat, protein, and carb targets based on your body stats and goals. Understanding and tracking keto macro is an essential part of maintaining optimal health and achieving your wellness goals. This guide provides evidence-based information and practical strategies to help you make the most of your health data and create sustainable lifestyle changes.
The Science Behind the Numbers
Medical research has established clear connections between these measurements and overall health outcomes. Understanding what your results mean can motivate positive changes and help you track progress effectively. Remember that individual factors like age, genetics, and lifestyle all play important roles in determining your optimal ranges.
Interpreting Your Results
Your calculated values should be considered alongside other health indicators and personal factors: • Age and gender-specific ranges • Activity level and fitness goals • Medical history and conditions • Lifestyle factors and habits • Professional medical advice
2Creating Your Action Plan
Knowledge is power, but action creates results. Use your calculations as a starting point for positive health changes.
Setting Realistic Goals
Based on your results, establish SMART goals: • Specific: Clear, defined targets • Measurable: Track progress with numbers • Achievable: Realistic for your situation • Relevant: Aligned with your health priorities • Time-bound: Set deadlines for accountability
Tracking Progress
Regular monitoring helps maintain motivation: 1. Calculate regularly (weekly/monthly as appropriate) 2. Keep a log of your results 3. Note factors that might affect readings 4. Celebrate improvements 5. Adjust strategies based on trends
🔗 Related Resources
This comprehensive guide is regularly updated to ensure accuracy. Last reviewed: 7/25/2025
Frequently Asked Questions
What is the ideal macro ratio for keto?
The typical ketogenic macro ratio is 70-80% fat, 15-25% protein, and 5-10% carbohydrates. However, individual needs vary based on your goals, activity level, body composition, and metabolic health. Our calculator personalizes these ratios for your specific situation.
How many carbs can I eat and stay in ketosis?
Most people maintain ketosis with 20-30g net carbs per day. Some individuals can tolerate up to 50g, while others need to stay under 20g. Factors affecting carb tolerance include activity level, metabolic flexibility, and how long you've been keto-adapted.
Should I track total carbs or net carbs?
Track net carbs (total carbs minus fiber). Fiber doesn't significantly impact blood sugar or ketosis, so it's subtracted from your total carb count. Most successful keto dieters aim for 20-30g net carbs daily.
How much protein should I eat on keto?
Aim for 0.6-1.0g of protein per pound of lean body mass. Athletes and those building muscle may need up to 1.2g. Too little protein risks muscle loss, while excessive protein can potentially interfere with ketosis through gluconeogenesis.
Why am I not losing weight on keto?
Common reasons include: eating too many calories (keto isn't magic - calories still matter), hidden carbs in foods, too much protein, not enough fat, stress, poor sleep, or underlying health issues. Our calculator helps optimize your macros for weight loss.
What is the keto flu and how can I avoid it?
Keto flu refers to temporary symptoms (fatigue, headaches, irritability) during the adaptation phase. Prevent it by staying hydrated, supplementing electrolytes (sodium, potassium, magnesium), eating enough fat, and transitioning gradually.
Can I build muscle on keto?
Yes! Set your calculator to 'muscle gain' mode for a caloric surplus with adequate protein (0.8-1.2g per lb lean mass). Consider targeted keto (TKD) or cyclical keto (CKD) if you're doing intense training.