Keto Macro Calculator
Calculate your daily fat, protein, and carb intake for a ketogenic diet.
How to Use the Keto Macro Calculator
- Enter the required values into the input fields.
- Click the Calculate button to see the results.
- Review the output values and interpretations below.
Quick Reference
| From | To |
|---|---|
| Standard keto | 75/20/5 |
| Modified keto | 65/25/10 |
| High protein keto | 60/35/5 |
| Cyclical keto | 5 keto + 2 carb days |
Use Cases
- •Monitoring personal health metrics and tracking changes over time.
- •Supporting clinical decision-making with quick formula-based estimates.
- •Educational use for students learning health and fitness calculations.
Formula
Formula: Fat (g) = Calories × Fat% / 9. Protein (g) = Calories × Protein% / 4. Carbs (g) = Calories × Carb% / 4.
Frequently Asked Questions
What is a standard keto macro ratio?
A typical ketogenic diet uses 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This keeps net carbs under 20-50g per day to maintain ketosis.
How many carbs on keto?
Most keto diets recommend 20-50g of net carbs per day. At 2000 calories with 5% carbs, that is 25g of carbohydrates.
Does the fat percentage matter?
Yes. Higher fat intake ensures adequate calories and satiety while keeping carbs low. Too little fat can leave you hungry and low on energy.