Keto Macro Calculator
Fat, protein, and carbs for ketosis, set from your own bodyweight and goal. Carbs capped low, protein kept high enough to hold your muscle.
What is a macro calculator?
A macro calculator breaks your daily calorie target into the three macronutrients that matter most: protein, carbohydrates, and fat. Knowing your macros lets you build muscle, lose fat, or maintain weight while optimizing energy, recovery, and hormones.
This free tool uses the scientifically validated Mifflin–St Jeor equation to estimate your BMR, then factors in activity, goal, and diet preference to deliver personalized targets.
Frequently asked
Want these macro targets turned into a full meal by meal plan with recipes, shopping lists, and supplement timing?
Get your meal guide →Or start the free 7 day kickstart →How to actually hit these numbers
Anchor every meal to protein and fat together
Ribeye and butter, eggs and cheese, salmon and olive oil, chicken thigh and avocado. Pairing them is what keeps you full long enough to skip the snacking that ends the day over budget.
Spend your carbs on vegetables
Leafy greens, broccoli, cauliflower, zucchini, peppers, asparagus. Fiber and micronutrients for almost nothing on the carb line.
Salt on purpose in the first two weeks
Keto flushes water and sodium fast. The headaches, cramps, and flat feeling people call the keto flu are usually electrolytes, not carbs.
Watch the hidden carbs
Sauces, marinades, dressings, protein bars, and anything labeled low sugar. Those are where a clean day quietly turns into a 60 gram day.
Fat is the dial, not the target
Fat fills whatever calories are left after protein and carbs are set. Adding fat on top of a full day does not deepen ketosis, it just adds calories.
What your numbers mean
Your carb cap
The number to stay under, not a target to hit. Under it you stay in ketosis. Over it for a day, you are not ruined, you are just back to running on carbs for a bit.
Your protein number
Held at the same level any lifter needs. Keto does not change how much protein it takes to keep muscle on your frame.
Your fat number
Whatever calories are left. It is the energy source doing the work carbs normally do, which is why it looks so much higher than any other plan.
How to adjust after two weeks
- 1Weigh in the same way every morningAfter the bathroom, before food or water, same clothing. One day means nothing. The seven day average is the number you read.
- 2Compare week two's average to week one'sLosing fat: you want a half pound to one percent of bodyweight down per week. Building: a quarter to half pound up. Holding steady inside those ranges means the numbers are right, so leave them alone.
- 3Move calories, not everything at onceOff target for two straight weeks? Change calories by roughly 150 to 200 and hold protein exactly where it is. Protein is what protects the muscle you already built.
- 4Recheck the calculator when your weight moves 10 lbA lighter or heavier body burns a different amount. Ten pounds in either direction is the trigger to run these numbers again.
Numbers are the easy part.
Eating them every day is where people fall off. Turn these macros into a full 7 day meal and training plan, built around your body, free.
Start my free 7 day kickstartCommon questions
What are keto macros?
Carbs held very low, protein set high enough to keep muscle, and fat filling the rest of your calories. In practice that is usually under 30 grams of carbs a day, with fat carrying most of the energy load.
How many carbs can I eat on keto?
Most people stay in ketosis under 30 grams of total carbs a day, and some hold it closer to 50. The calculator above caps carbs at the low end so the number it hands you actually works.
Will too much protein break ketosis?
For almost everyone, no. That worry comes from a misreading of how the body handles protein. Cutting protein to protect ketosis costs you muscle in exchange for a number on a test strip, which is a bad trade.
Do I lose fat faster on keto?
Not because of ketosis itself. Keto works when it makes you eat fewer calories without counting, which it does for a lot of people. The deficit is still what drives the fat loss.
Can I lift hard on keto?
Yes, after the first two or three weeks of adaptation. Expect flatter, less explosive sessions at very high reps. Salt, potassium, and magnesium matter more than usual, because water and electrolytes drop early.