Keto Macro Calculator

Filed under Nutrition & Fitness Calculators
keto macro calculator app

Calculate your ideal macro ratios when following the keto diet with this keto macro calculator.



Current Weight


Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level

Weight Goal


Adjust Meals Per Day

Adjust Protein Amount

Now What?

Sticking to a Keto Diet is challenging. Without some serious preparation, every meal can be a challenge. You will get tired of googling “is this food keto-friendly”.

Using a food delivery or meal plan service will give you the best chance of success.

  • Diet-to-go
    If your fat loss calories are around 1200 calories, the Diet-to-go Keto program is a good fit. Their meal delivery service is a 5-week rotating menu that will send breakfasts, lunches, and dinners to your home or office. See more.
  • Custom Keto Diet
    The Custom Keto Diet has 8 weeks of meal plans customized to your own details. See more.

History of the Keto Diet

The ketogenic diet has been around for decades, but has been surging in popularity.

Note that long-term, flexible dieting (eating normal levels of carbs, proteins, and fats) is just as good at helping your reach your weight loss and fitness goals as a keto diet.

It could be argued that flexible dieting is better as it is less restrictive and more sustainable.

However, a keto diet may be appropriate for someone looking for faster initial results¹.

  • Those training for fitness competitions.
  • Those trying to lose weight for an event but have a shorter time window.
  • Those who have tried flexible dieting but because of metabolic issues are unable to lose weight eating normal levels of carbohydrates.

What is a Keto Diet?

The keto diet was first developed for use by those with epilepsy. It later became popular among bodybuilders to cut fat before competitions. It will cause your body to burn nothing but fat for energy instead of using glucose (carbohydrates).

A person achieves this by greatly limiting carbs and eating more fat. In the absence of carbs, the body will begin converting both dietary fat and body fat into ketones which are then used by the cells of your body for energy.

It’s important to understand that a calorie deficit is still required for fat loss to happen.

How to Calculate Macros for Keto

To calculate your keto diet macros, you must establish your estimated TDEE (total daily energy expenditure). The ket calculator above not only calculates your keto TDEE for you but it also calculates your keto macros.

Set a Calorie Deficit

Before you calculate your keto macros you must start by creating a calorie deficit. 20% is a pretty safe starting point (the Lose Weight setting). Our calculator also has a Lose 10% setting for more sustainable fat loss.

How Many Carbs to Eat on the Keto Diet?

The keto diet isn’t a carb-free but just really low in carbs. Just 5% of your total daily calories should be in the form of carbs. For most people, this is 20-30 grams of carbohydrates per day depending on your stats and exercise adjusted TDEE.

Also, note that is net carbs, so carbs that don’t produce energy like certain types of fiber do not count towards your totals.

Wait, can you get into ketosis with 30 grams of carbs?

Yes, if your stats and TDEE are such that 30 grams of carbs are just 5% of your total calories needed for the day, you will go into ketosis. Your body will have to get energy from somewhere and since 30 grams of carbs isn’t a sufficient amount of fuel, your body will convert fat to ketones for the extra energy needed.

How Much Protein to Eat on Keto?

Some people on a keto diet make the mistake of consuming too much protein.

Your body can also convert protein to energy for the body. Eating more than is needed for muscle repair and preservation will cause your body to do this. The goal is to burn body fat for extra energy, not extra protein.

No more than .8 grams per pound of bodyweight should be consumed while on a keto diet. The calculator default is set at .7 grams per pound.

How Much Fat to Eat on Keto

The rest of your remaining calories should come from fat.

Example: A moderately active woman who is 30 years old, 5’5″, and 180 pounds would have a weight loss TDEE of 1908 calories. Here are her keto macros:

  • Protein: 126 grams (27%)
  • Fat: 145 grams (69%)
  • Carbs: 24 g (5%)

Keto Friendly Foods

high fat foods

Here are some foods that will help you reach your keto macros.

  • Avocado
  • Ground flax seed
  • Coconut oil
  • Olive oil
  • Grassfed butter
  • Dark meat chicken
  • Eggs
  • Steak
  • Pork
  • Lamb
  • Bacon
  • Sour cream
  • Hard cheeses
  • Nuts (watch the carbs)
  • Seeds (watch the carbs)
  • Peanut Butter
  • Almond butter
  • Leafy greens and other low-carb veggies like cucumber, celery, broccoli, cauliflower, sprouts, etc.

How Much Fiber to Eat While Doing Keto?

You still should consume green leafy and other low carb veggies while on the keto diet, but some people may need to consume fiber supplements in order to be in the optimal fiber range for your body. Psyllium husks are a good natural fiber choice if you feel you aren’t getting enough.

Tests For Ketosis

Luckily, you don’t have to guess whether or not your body is in ketosis. There are several over-the-counter testing methods to determine your ketosis status.

  1. Urine keto test strips
  2. Blood ketone testers

You want to be in the range of 0.5 – 3.0 for blood ketones with the optimal fat burning target of 2.0.

Problems People Have with Ketogenic diets

There can be a pretty intense adjustment period when starting a ketogenic diet. While adjusting to ketosis many report the following symptoms:

  1. Brain fog– Your brain loves glucose and consumes a lot of it. While it’s adjusting to ketones you may feel pretty spacey and out of it.
  2. Lack of energy– Feeling tired and lethargic is another symptom of the adjustment to using fat for energy instead of sugar.
  3. Lack of strength during workouts – Without carbs quickly replenishing your muscles’ glycogen supplies, your muscles will tire out more quickly.
  4. Cravings– Again, your brain will not be happy and will want you to eat carbs. Be prepared for some intense cravings when you first start.

Note: Since keto dieting is restrictive it’s a good idea to consult with your doctor before starting. Your doctor may want to do a fasting blood test to make sure there aren’t any blood sugar issues that could make doing keto dangerous for your health. Ketogenic dieting has been shown to reverse type 2 diabetes in some individuals.³

How Long Should I Keto Diet?

Since keto dieting is a short term solution when used for fat loss, it really should be used for only about a month or two months max.

Some advocates of keto dieting say people should eat this way for life, but we don’t see that as a realistic way to eat long term. Besides, life is far too short to never enjoy cake, pizza, cookies and a nice glass of wine. Moderation and balance always win over restriction.

Do you have to track macros on keto?

It is possible to go into ketosis without tracking macros, but tracking macros ensures the following three things:

  1. You aren’t eating too many carbs.
  2. You are eating the right amount of protein.
  3. You are eating the right amount of calories for weight loss.

Transitioning From the Keto Diet

You should then transition to a normalized set of macros. While keto dieting can be good for short term fat loss, it’s important that it not brainwash you into thinking that certain foods or macros are “bad”. Eating a balanced diet with an understanding of your total daily energy expenditure (TDEE) is the healthiest way to eat and the most sustainable way to lose weight long term.

Show article references


  • Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. A randomized, controlled trial. Annals of internal medicine, 140(10), 769-777. Ref
  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. URL
  • Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., & Westman, E. C. (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism, 2(1), 34. Study link
Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition, author, and macros coach. He has helped hundreds of clients reach their body transformation goals.
Updated May 13, 2022


  • Shauna Lee Crawford 2 months ago

    Thank you for this calculator. I am using it sent a link to my sister. So far I have lost 4 lbs. I notice as my weight and bmi change so does my caloric and macros. Great tool!

    • Ted Kallmyer (Certified Macro Coach) 2 months ago

      Hi Shauna, So glad that you find it helpful and great job on your progress so far! Keep up the great work. 🙂

  • Tasha 3 months ago

    Is the keto diet good for a person that needs to lose 200 plus pounds?

    • Ted Kallmyer (Certified Macro Coach) 3 months ago

      Hi Tasha, thanks for your question. Will you lose weight on keto? Most likely, but is it a sustainable way to eat long-term enough to get you to your goal weight? Probably not. This is why a teach and preach the moderate approach to weight loss that allows you to eat normal macro ratios but in levels that will allow you to lose fat. The balanced approach is the way to go in my expert opinion.

  • Helene Kirschbaum 12 months ago

    215 grams of protein a day??? Isn’t that kinda high?? The last time I did this I used Chronometer and my protein macro was 110 grams….what could account for such a discrepancy?

    • Ted Kallmyer (Certified Macro Coach) 12 months ago

      Hi Helene, This calculator bases protein on your body weight, so if you have a lot of fat tissue weight it skews the calculation. Use the low protein setting.

  • Jessi

    I read the macros for normal diets and saw it’s different for those who are obese.
    Does the calculator above work for obese people?
    I’m a female, 5’6 and have about 120lbs to lose just to be in a normal range for bmi

    • Ted Kallmyer (Certified Macro Coach)

      Hi Jessi, Unfortunately, all online calculators will skew if you have more than 40-50 pounds of fat tissue. Fat tissue is low metabolic tissue and TDEE formulas can’t tell the difference between that and high metabolic tissue such as muscle. I’m more than happy to calculate everything for you and consider all factors. Use the custom macros option on my coaching page and indicate keto on your macros form you’ll be asked to complete after purchase.

  • alyssa vining

    Need 20lb more to lose

  • Melody

    I should be on a Low carb and Low sugar diet. ? I was born with epilepsy. The convulsions stopped when I was 12 yrs. I am now 52 yrs. I am 5 ft 6 inches. Women. 127 lbs. I don’t need to lose weight. I am actively. Working 12 to 24 hours a week. It varies. My diet has been frozen veggies or fresh. Beef fish no skin sweet potato nuts jello almond milk. I ride a bike 3 times a week 2 hrs each trip

  • Neifa

    Im a massage therapist. Is that considered moderately active? I also workout 2xs per week. When the gym was open. Haven’t been in since 11/18/20 but they just opened up again so im going to start again.

    • Ted Kallmyer (Certified Macro Coach)

      Hi Neifa, It probably depends on how many massages you do per day?

  • Roxanna

    Hello, my doctor told me that my body was starting to posture too much insulin and told me that I needed to loose weight for help this, is keto good for me to do? Everything else like sugar, cholesterol, and etc is fine it’s just the insulin part. I’m 16 going on to 17 in July, about 5’4 at a weight of 199.

    • Ted Kallmyer (Certified Macro Coach)

      Hi Roxanna, I think you should do a more balanced approach by calculating your energy needs, your optimal macro levels, and then reducing your consumption by about 20%. Here’s my calculator that can help you get started. Flexible Dieting Macro Calculator