Keto Macro Calculator
Enter your calorie target and we give you keto macros in grams. You can also switch to a different diet style.
This calculator gives general estimates for information only. It is not medical advice and does not replace a consultation with a doctor or other qualified health professional.
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The formula
Keto split: carbs 5%, protein 20%, fat 75% of calories. Carbs 28 g on 2,200 kcal: 2,200 x 0.05 / 4.
What keto macros look like
A ketogenic diet keeps carbohydrates very low (usually 20 to 50 grams a day), protein moderate, and fat high, so the body burns fat and ketones for fuel instead of sugar.
An example day at 2,000 calories
Carbs: 25 g. Protein: 100 g. Fat: 167 g. That works out to roughly 100 calories from carbs, 400 from protein and 1,500 from fat.
Good to know
- Count net carbs only if your plan says so. This tool counts total carbs.
- Drink plenty of water and watch your salt intake, especially in the first weeks.
- Keto is not suitable for everyone, including people with some liver, pancreas or gallbladder conditions, or those who are pregnant. Check with your doctor first.
Examples to check
Type these into the calculator above to see how it behaves. Every result below was produced by the same calculator code that runs on this page.
| What you enter | What you get |
|---|---|
| Daily calories: 1800; Keto (5% carbs, 20% protein, 75% fat) | Carbohydrates: 23 g (5%); Protein: 90 g (20%) |
| Daily calories: 2200; Keto (5% carbs, 20% protein, 75% fat) | Carbohydrates: 28 g (5%); Protein: 110 g (20%) |
| Daily calories: 2800; Keto (5% carbs, 20% protein, 75% fat) | Carbohydrates: 35 g (5%); Protein: 140 g (20%) |
Keto Macro Calculator: frequently asked questions
Do I need to hit my macros exactly?
No. Staying within about 10 percent of your targets is plenty. Consistency over weeks matters far more than any single day.
Can I rely on this result as medical advice?
No. It is a general estimate for information only. It cannot replace a check-up, and your doctor can interpret the numbers for your own situation.
Is what I enter in this calculator saved or sent anywhere?
No. The calculation runs in your browser, so what you enter is not sent to our servers. We only count, anonymously, whether a tool ran successfully.
Is this calculator free to use?
Yes. It is free, needs no sign-up and has no usage limit.
Last reviewed: October 3, 2026