What is the Keto Macro Calculator?
The ketogenic (keto) diet is a very low-carbohydrate, high-fat eating pattern that shifts your body into ketosis, where it burns fat for fuel instead of glucose. This calculator translates your daily calorie target into concrete macronutrient goals — grams of fat, protein and carbohydrate — using a classic keto split of 70% fat, 25% protein and 5% carbs. You can adjust those percentages to match your own plan.
How to use it
Enter your daily calorie target (for example, the calories your maintenance or weight-loss plan calls for). The default percentages assume a standard keto ratio, but you can change the fat, protein and carb percentages if your coach or plan uses different numbers. The result shows how many grams and how many calories of each macro you should aim for each day.
The formula explained
Each macronutrient supplies a fixed number of calories per gram: fat provides 9 kcal/g while protein and carbohydrate each provide 4 kcal/g. To find grams, take the share of calories for that macro and divide by its energy density:
Fat g = (fat% \(\times\) kcal) \(\div\) 9, Protein g = (protein% \(\times\) kcal) \(\div\) 4, Carb g = (carb% \(\times\) kcal) \(\div\) 4. For best results the three percentages should add up to 100%.
$$\begin{gathered} \text{Fat (g)} = \frac{\dfrac{\text{Fat \%}}{100} \times \text{Calories}}{9} \\[1.5em] \text{Protein (g)} = \frac{\dfrac{\text{Protein \%}}{100} \times \text{Calories}}{4} \\[1.5em] \text{Carbs (g)} = \frac{\dfrac{\text{Carb \%}}{100} \times \text{Calories}}{4} \end{gathered}$$
Worked example
Suppose your target is 2,000 kcal/day on a 70/25/5 keto split. Fat = 0.70 \(\times\) 2000 \(\div\) 9 = 1400 \(\div\) 9 \(\approx\) 155.6 g. Protein = 0.25 \(\times\) 2000 \(\div\) 4 = 500 \(\div\) 4 = 125 g. Carbs = 0.05 \(\times\) 2000 \(\div\) 4 = 100 \(\div\) 4 = 25 g. So you would eat roughly 156 g fat, 125 g protein and 25 g carbohydrate per day.
$$\text{Fat} = 0.70 \times 2000 \div 9 = 1400 \div 9 \approx 155.6 \text{ g}$$$$\text{Protein} = 0.25 \times 2000 \div 4 = 500 \div 4 = 125 \text{ g}$$$$\text{Carbs} = 0.05 \times 2000 \div 4 = 100 \div 4 = 25 \text{ g}$$FAQ
How many carbs can I eat on keto? Most keto plans keep net carbs between 20 and 50 g per day. At 5% of 2,000 kcal you land at about 25 g, which is well within range.
Should I count net or total carbs? This tool calculates total carb grams from calories. Many people track net carbs (total minus fiber); subtract your fiber intake if you follow that method.
Can I change the macro ratios? Yes. Edit the fat, protein and carb percentage fields to match your own plan — just keep them summing to 100% for accurate calorie accounting.
