Keto macros
Calculate calories and macro split for your goal and keto style.
Enter your details
Calculate calories and macro split for your goal and keto style.
Your macros
Carb target by style
When to use
- •If you’re new to keto and need a baseline.
- •If you change goals: lose, maintain, or gain.
- •If you want to compare carb limits by style.
- •If your progress stalled and you need a clear adjustment point.
- •If you want macros that match both nutrition and training load.
What it means
4#1
We use the Mifflin‑St Jeor formula for BMR and adjust for activity.
#2
Protein is calculated per kg, fat fills remaining calories, carbs follow the chosen keto style.
#3
Focus on 2–3 week trends, not one day: scale weight can shift from water and sodium.
#4
Change one lever at a time (calories or carbs) so results are easier to interpret.
Practical tips
6If weight stalls for 2–3 weeks, adjust calories by 5–10%.
Keep protein stable to support lean mass.
Split carbs into 2–3 meals to stay within the limit.
Plan meals 1–2 days ahead to hit targets more consistently.
Support adaptation with enough water and electrolytes.
Recalculate macros after a 3–5 kg body weight change.
FAQ
4Why are carbs so low?
Keto relies on carb restriction to maintain ketosis.
Can I raise protein?
Yes, but very high protein can reduce ketones in some people.
What matters more: percentages or grams?
For daily execution, grams are usually more practical and easier to track.
When should I update my macro targets?
After noticeable changes in body weight, activity, or primary goal.
Results are estimates and don’t replace professional guidance.