🥑 Keto Diet: Calculator

Find your daily calorie target and ketogenic fat, protein, and net carb macros.

yrs
kg
cm
DAILY CALORIE TARGET
2000 kcal/day
Fat
0 g
Protein
0 g
Net Carbs
0 g

How Keto Macros Are Calculated

The ketogenic diet works by drastically limiting carbohydrates so your body shifts from burning glucose to burning fat for fuel (a metabolic state called ketosis). This calculator first estimates your daily calorie needs using the Mifflin-St Jeor equation, then splits those calories into fat, protein, and carb targets using a keto-appropriate ratio.

BMR (Mifflin-St Jeor) = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + (5 for men, −161 for women)
Daily Calories = BMR × Activity Multiplier + Goal Adjustment
Grams = (Calories × Macro %) ÷ (9 for fat, 4 for protein/carbs)

Choosing a Keto Ratio

Tips for Keto Success

📎 Related Tools: Macro Calculator TDEE Calculator BMR Calculator Carbohydrate Calculator

❓ Frequently Asked Questions

How many carbs can I eat on keto?
Most keto plans keep net carbs under 20-50 grams per day to maintain ketosis, though the exact threshold varies by individual — this calculator's 5% carb ratio typically lands in that range depending on your total calorie target.
What's the difference between net carbs and total carbs?
Net carbs equal total carbohydrates minus fiber (and sometimes sugar alcohols), since fiber isn't digested and absorbed the same way. Most keto trackers focus on net carbs.
Do I need to hit my macros exactly every day?
Being reasonably close most days is generally sufficient for most people to stay in ketosis — small daily variations are normal and won't necessarily kick you out of ketosis.
Is keto safe for everyone?
Keto isn't appropriate for everyone, including some people with certain medical conditions (like pancreatitis, liver disease, or specific metabolic disorders) or those who are pregnant. Consult a doctor before starting, especially if you have existing health conditions.
Why does this calculator use the Mifflin-St Jeor equation?
The Mifflin-St Jeor equation is widely regarded by dietitians as one of the most accurate methods for estimating basal metabolic rate (BMR) in the general population, compared to older formulas like Harris-Benedict.

🏆 About This Tool — Accuracy & Trust

🔒 Data Privacy: All calculations run entirely within your browser using JavaScript. Nothing you enter here is ever transmitted to our servers, stored, sold, or shared.

📐 Accuracy Note: This tool uses standard, widely published formulas and guidelines. Results are estimates for informational purposes; for financial, medical, or engineering decisions, consult a licensed professional.

📅 Last Updated: September 2026.