Keto Macro Calculator
A ketogenic approach keeps carbohydrates very low (typically under ~5% of calories) so your body runs primarily on fat and ketones. This calculator presets the keto split (25% protein, 5% carbs, 70% fat) so you can see the exact grams you'd eat each day.
Your details
Enter your details and press calculate to see your macro breakdown.
Why the keto macro ratio works
On keto, carbohydrates are kept low enough to limit insulin response and shift metabolism toward ketone production. With ~70% of calories from fat, you have substantial flexibility in food choices from oils, butter, fatty fish, eggs, nuts, and cheese, while keeping total carbohydrate grams low enough to stay in ketosis (often under ~20–50 g/day). Protein is kept moderate to protect lean mass without over-consuming.
Note your actual calorie target comes from your BMR × activity factor, adjusted for goal — the keto ratio just determines how those calories divide between the three macros. For the full BMR/TDEE reasoning, see how to calculate macros.