Keto Calculator — Macros, Calories & Net Carbs

Calculate your daily keto macros — fat, protein, and carb grams — from your BMR, TDEE, and goal, plus a net carbs helper for reading food labels.

July 4, 2026

Units

Sex

Age

Weight (lb)

Height

Activity Level

Goal

Keto Macro Ratio

Daily Calorie Target

2167 kcal

BMR 1758 kcal × activity = 2417 kcal TDEE, adjusted for goal

Fat (70%)

169 g

Protein (25%)

135 g

Carbs (5%)

27 g

Net Carbs Helper (optional — check a food label)

Total Carbs (g)

Fiber (g)

Sugar Alcohols (g)

Sugar alcohol is erythritol (subtract in full, not half)

Net Carbs

22.0 g

Typical keto target range: 20-50g net carbs per day.

BMR uses the Mifflin-St Jeor equation (Male: 10×kg + 6.25×cm − 5×age + 5; Female: 10×kg + 6.25×cm − 5×age − 161), multiplied by an activity factor to estimate TDEE, then adjusted by your goal. Macros split that calorie target using 9 kcal/g for fat and 4 kcal/g for protein and carbs. Net carbs = Total Carbs − Fiber − Sugar Alcohols (erythritol is commonly subtracted in full since it has minimal glycemic impact; other sugar alcohols are typically subtracted at half value). This tool provides general estimates, not medical advice — people with diabetes, kidney conditions, or anyone on blood-sugar or blood-pressure medication should consult a doctor before starting a ketogenic diet.

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Reference Values

Last verified: Jul 4, 2026

Category	Range	What It Means	Status
Standard Keto Ratio ★	70% fat / 25% protein / 5% carbs	The most common ketogenic macro split, designed to keep the body in nutritional ketosis for most healthy adults.	★ Best
Higher-Protein Keto	~60% fat / 35% protein / 5% carbs	A custom variant some people use to preserve muscle during a cut, at some risk of reduced ketone production if protein is very high relative to activity level.	Good
Fat (energy per gram)	9 kcal/g	Fat has more than double the caloric density of protein or carbs, which is why keto's high fat percentage still yields a normal-sized calorie total.	Good
Protein (energy per gram)	4 kcal/g	Standard Atwater factor used to convert protein grams to calories.	Good
Carbohydrate (energy per gram)	4 kcal/g	Standard Atwater factor used to convert total and net carb grams to calories.	Good
Typical Net Carb Target ★	20-50 g/day	The commonly cited range for staying in nutritional ketosis. Individual tolerance varies — some people need to stay near the low end, others tolerate more.	★ Best
Erythritol Subtraction Convention	Subtract in full	Erythritol has a negligible glycemic and insulin impact for most people, so it is commonly subtracted from total carbs in full rather than at the standard half-value used for other sugar alcohols.	Good
Other Sugar Alcohols (e.g. maltitol, xylitol)	Subtract at half value	Most sugar alcohols other than erythritol have a partial glycemic impact, so common practice is to subtract only half their gram weight when calculating net carbs.	Okay

Source: Macro ratio and net-carb subtraction conventions aggregated from Harvard T.H. Chan School of Public Health, The Nutrition Source (hsph.harvard.edu/nutritionsource) and UCLA Health patient education materials on ketogenic diets and net carb counting. Individual macro needs vary — this reflects the most common general convention, not a personalized medical recommendation.

Worked Examples

Sedentary Male, Mild Weight Loss

Sex: Male
Age: 35
Weight: 180 lb
Height: 5'10"
Activity: Light (1-3 days/week)
Goal: Mild deficit (-250 kcal)

≈2,050 kcal — 159g fat / 128g protein / 26g carbs

BMR ≈1,780 kcal × 1.375 activity = 2,447 kcal TDEE, minus 250 kcal goal adjustment ≈2,197 kcal. Split 70/25/5: fat 2,197×0.70÷9≈171g, protein 2,197×0.25÷4≈137g, carbs 2,197×0.05÷4≈27g (rounded).

Active Female, Weight Maintenance

Sex: Female
Age: 29
Weight: 140 lb
Height: 5'5"
Activity: Moderate (3-5 days/week)
Goal: Maintain weight

≈2,090 kcal — 163g fat / 131g protein / 26g carbs

BMR ≈1,349 kcal × 1.55 activity ≈2,091 kcal TDEE, no adjustment for maintenance. Split 70/25/5: fat 2,091×0.70÷9≈163g, protein 2,091×0.25÷4≈131g, carbs 2,091×0.05÷4≈26g.

Custom Higher-Protein Split for a Lifter

Sex: Male
Age: 27
Weight: 200 lb
Height: 6'0"
Activity: Active (6-7 days/week)
Goal: Mild deficit
Ratio: 60% fat / 35% protein / 5% carbs

≈2,650 kcal — 177g fat / 232g protein / 33g carbs

TDEE ≈2,900 kcal minus 250 kcal goal adjustment ≈2,650 kcal. Custom 60/35/5 split: fat 2,650×0.60÷9≈177g, protein 2,650×0.35÷4≈232g, carbs 2,650×0.05÷4≈33g.

Net Carbs From a Nutrition Label (Non-Erythritol Sweetener)

Total Carbs: 18g
Fiber: 6g
Sugar Alcohols (maltitol): 8g
Erythritol: No

8 net carbs

18 − 6 − (0.5×8) = 18 − 6 − 4 = 8g net carbs, since non-erythritol sugar alcohols are subtracted at half value.

Net Carbs From an Erythritol-Sweetened Snack

Total Carbs: 20g
Fiber: 3g
Sugar Alcohols (erythritol): 12g
Erythritol: Yes

5 net carbs

20 − 3 − 12 = 5g net carbs, since erythritol is subtracted in full due to its negligible glycemic impact for most people.

How to Use This Calculator

1

Enter your body stats

Sex, age, height, and weight, in either imperial (lb/ft-in) or metric (kg/cm) units.
2

Choose your activity level and goal

Activity level ranges from sedentary to very active; goal ranges from maintaining weight to a 500 kcal/day deficit or a mild surplus.
3

Pick a macro ratio

Use the Standard 70/25/5 keto ratio, or switch to Custom to set your own fat/protein/carb percentages (must total 100%).
4

Read your calorie target and macro grams

Results show your daily calorie target plus fat, protein, and carb grams needed to hit that keto ratio.
5

Use the net carbs helper for packaged food

Enter total carbs, fiber, and sugar alcohols from a nutrition label to get the net carb count that actually counts toward your daily carb budget.

What Each Value Means

BMR (Basal Metabolic Rate) (kcal/day): The estimated number of calories your body burns at complete rest just to maintain basic functions like breathing and circulation, calculated here using the Mifflin-St Jeor equation.
TDEE (Total Daily Energy Expenditure) (kcal/day): Your BMR multiplied by an activity factor, estimating total calories burned in an average day including movement and exercise.
Net Carbs (grams): Total carbohydrate grams minus fiber and (partially or fully) minus sugar alcohols — the carb count that actually affects blood sugar and counts toward a keto carb budget.

Frequently Asked Questions

How does this calculator find my daily calorie target?

It first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation — the calorie burn of your body at complete rest, based on sex, age, height, and weight. Multiplying BMR by an activity multiplier (1.2 for sedentary up to 1.9 for very active) gives your Total Daily Energy Expenditure (TDEE), the calories you burn in an average day. Your goal (maintain, mild deficit, deficit, or mild surplus) then adds or subtracts a fixed calorie amount from TDEE to get your final target.

Why is the standard keto ratio 70% fat, 25% protein, 5% carbs?

This split keeps carbohydrate intake low enough (roughly 20-50g net carbs per day for most people) to deplete liver glycogen and shift the body toward burning fat and producing ketones for fuel — the defining metabolic state of a ketogenic diet. Protein is kept moderate rather than high because very high protein intake can be partially converted to glucose through gluconeogenesis, which can work against ketosis for some people. Fat fills the remaining calories since it barely affects blood sugar.

What are net carbs, and why do they matter more than total carbs on keto?

Net carbs are the carbohydrate grams your body can actually digest and turn into blood sugar. The formula is Net Carbs = Total Carbs − Fiber − Sugar Alcohols (with erythritol commonly subtracted in full and other sugar alcohols like maltitol or xylitol subtracted at half value). Fiber isn't absorbed the way starch and sugar are, so most keto trackers count net carbs instead of total carbs against a daily carb budget.

Why does erythritol get subtracted differently than other sugar alcohols?

Erythritol is absorbed into the bloodstream but passes out through urine largely unmetabolized, so it has a negligible effect on blood sugar or insulin for most people — which is why it's commonly subtracted from total carbs in full. Other common sugar alcohols like maltitol and xylitol are partially metabolized and do raise blood sugar somewhat, so the common convention is to only subtract half their gram weight when calculating net carbs. Individual digestive response to any sugar alcohol can vary.

Is keto safe for everyone?

No. People with diabetes (especially those on insulin or other blood-sugar-lowering medication), kidney disease, a history of pancreatitis, or anyone on blood-pressure medication should talk to a doctor before starting a ketogenic diet, since large shifts in carbohydrate intake can affect blood sugar, electrolytes, and medication dosing. Pregnant or breastfeeding individuals and people with a history of disordered eating should also check with a healthcare provider first. This calculator gives general macro estimates only, not personalized medical guidance.