Free Keto Macro Calculator
Not sure how many calories, grams of protein, fat, or net carbs to aim for each day? This free keto macro calculator gives you a simple starting point based on your age, height, weight, activity level, and goal.
To use it, enter your information below and choose whether your goal is to lose weight, maintain your current weight, or gain weight. The calculator will estimate your daily calorie needs and break them down into suggested amounts of protein, fat, and net carbs for a keto-style eating plan.
Your results are meant to be a general guide, not a strict rule. Calorie and macro needs can vary from person to person, so use the numbers as a starting point and adjust based on your individual needs, preferences, and guidance from a qualified healthcare or nutrition professional.
Free Keto Macro Calculator
Estimate your daily calories, protein, fat and net carbs based on your body, activity level and goal.
Your Estimated Daily Keto Macros
Estimated BMR: calories/day
How Does the Keto Macro Calculator Work?
Your estimated calorie needs are calculated using your age, height, weight, sex and activity level. Your goal is then used to create an estimated daily calorie target.
Net Carbs
This calculator uses approximately 5% of daily calories from net carbohydrates as a general keto starting point.
Protein
Approximately 25% of estimated daily calories are allocated to protein.
Fat
The remaining calories are allocated to dietary fat, which represents approximately 70% of the estimated daily calorie target.
What Are Net Carbs?
Net carbs are commonly calculated by subtracting dietary fiber from total carbohydrates. Some people also adjust for certain sugar alcohols, depending on the ingredient.