Keto Calculator - Daily Macros for Ketogenic Diet

Your details

Biological sex is used in the Mifflin-St Jeor BMR formula.
years
lb
ft
in
Optional but improves protein accuracy. If unsure, leave at 20% for men or 28% for women as a starting estimate.
%
Choose the level that best describes your typical week, including workouts.
Most keto protocols target 20-30 g net carbs per day. Net carbs = total carbs minus fiber and sugar alcohols. Go lower (20 g) for faster ketosis.
g/day
Calculated against lean body mass (total weight minus fat). Auto mode uses a flat 25% of calorie target.
Daily CaloriesIn keto range
2,298kcal/day

Target calories adjusted for your activity and goal

Fat192g/day
Protein118g/day
Net Carbs25g/day
Fat %75.1%
Protein %20.5%
Carbs %4.4%
BMR1,805kcal/day
TDEE2,798kcal/day
Lean Mass67.1kg
Fat (g)192
Protein (g)118
Net Carbs (g)25

Your keto target: 2298 kcal - 192 g fat, 118 g protein, 25 g net carbs.

  • Your BMR is 1805 kcal/day and your TDEE is 2798 kcal/day. Your calorie target of 2298 kcal/day reflects your weight-loss goal.
  • Fat supplies 75% of your calories (192 g/day), which is solidly in the ketogenic range. Keeping net carbs at 25 g/day should maintain nutritional ketosis for most people.
  • Protein at 118 g/day protects lean mass. On keto, excess protein can be converted to glucose (gluconeogenesis), so staying close to your target matters.
  • Estimated lean body mass is 147.9 lb, the basis for your protein calculation.

Next stepTrack net carbs carefully for the first 2-4 weeks to confirm you are entering ketosis, then adjust calories if weight loss stalls after 3 weeks.

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