Keto Macro Calculator
Calculate your personalized keto macros — fat, protein, and net carbs — based on your TDEE and goal. See what your daily fat target looks like in real foods.
FAQ
Frequently asked questions about keto macros calculator.
What macros matter most on keto?
Carbohydrates are usually restricted the most, protein is kept moderate, and fat makes up the largest share of calories. Staying within a low enough carb target is the key factor for supporting ketosis.
How many carbs can I eat on keto?
Many keto plans aim for roughly 20 to 50 grams of net carbs per day, depending on the person and the strictness of the approach. The exact number that supports ketosis can vary by activity level, body size, and insulin sensitivity.
What are net carbs?
Net carbs are total carbohydrates minus fiber, and sometimes sugar alcohols depending on the product and your tolerance. Net carbs are often used in keto planning because fiber has a smaller effect on blood sugar and ketosis.
Should protein be very high on keto?
Usually no. Protein is important, but classic keto keeps it moderate rather than extremely high. Too little protein can hurt recovery and muscle retention, while too much can make a strict therapeutic keto plan harder for some people to maintain.
Do I need to eat huge amounts of fat on keto?
Not exactly. Fat usually becomes your main calorie source once carbs are low, but the right amount still depends on whether your goal is fat loss, maintenance, or muscle gain. More fat is not always better if total calories are too high.