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Keto macro calculator
Fix your net carbs, set protein from lean mass, and let fat fill the rest of your calories.
Lean mass estimated (enter body fat % for accuracy): 51 kg
15% deficit · fat fills the remaining calories
How keto macros are set
A ketogenic diet is defined by its carbohydrate ceiling, so the calculator works in that order: net carbs are fixed first (20 g is the strict default, up to 50 g for active people), protein is set from lean body mass so it stays adequate without being excessive, and fat supplies whatever calories remain. Losing weight? Lower fat, not protein — that is where the deficit comes from.
A typical result lands around 70–75% of calories from fat, 20–25% from protein and 5% from carbs — the “classic” keto ratio — but grams matter more than percentages. Track total and fibre carbs on the macro tracker with a custom entry to log net carbs straight from a label.
Questions people ask
How many carbs can I eat on keto?
Most people reach nutritional ketosis at or below about 20–50 g of net carbs a day (total carbs minus fibre). 20 g is the strict starting point used in many clinical studies; active people can often go higher.
How much protein on keto?
Enough to protect muscle — about 1.2–1.7 g per kg of lean body mass for most people, higher if you lift. The fear that moderate protein “kicks you out of ketosis” is overstated; fat is the lever to adjust for calories.
What are net carbs?
Total carbohydrates minus dietary fibre (and, on some labels, sugar alcohols). Fibre is not digested into glucose, so it barely affects blood sugar.
Is keto safe?
For most healthy adults short to medium term, yes. People on diabetes medication, with kidney or liver disease, or who are pregnant should talk to a doctor first, as keto changes medication needs.