Home Calculators Keto Macro Calculator

Keto Macro Calculator

Get your personalized ketogenic macros based on your body stats, activity level, and goals — with TDEE, BMR, ideal fat/protein/carb targets, and keto-friendly food guides.

BMR · TDEE · Fat · Protein · Net Carbs · Calories · Keto variants · Food guide

Body Stats

Your physical measurements for accurate macro calculation

yrs
kg
cm
%

Leave blank to use Mifflin-St Jeor formula

Keto Variant

Choose the ketogenic protocol that fits your lifestyle

Standard Keto (SKD)
70% fat · 25% protein · 5% carbs. Best for most people starting keto.
Targeted Keto (TKD)
SKD + carbs around workouts. Good for active people.
Cyclical Keto (CKD)
5 keto days + 2 high-carb days. For advanced athletes.
High Protein Keto
60% fat · 35% protein · 5% carbs. Better for preserving muscle.
Live Estimates
—
target calories/day
BMR—
TDEE—
Fat target—
Protein target—
Net carbs target—
What is Ketosis?
Ketosis = burning fat for fuel instead of glucose. Achieved by restricting carbs to ~20–50g/day.
Net carbs = Total carbs − Fiber. Fiber doesn't spike insulin, so it doesn't count toward your limit.
Electrolytes are critical on keto — sodium, potassium, and magnesium are flushed out faster.
Keto Variant Ratios
SKD70F · 25P · 5C
TKD65F · 25P · 10C
CKD (keto days)70F · 25P · 5C
High Protein60F · 35P · 5C
Signs You're in Ketosis
✓ Reduced appetite / hunger
✓ Increased energy & mental clarity
✓ Fruity / acetone breath
✓ Rapid initial weight loss (water)
⚠ Keto flu (days 1–5): fatigue, headache
⚠ Increased thirst / urination