Keto Macro Calculator
Daily carb, protein and fat grams for a ketogenic diet
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Standard keto keeps carbs around 5% of calories (typically under 20–30 g net carbs/day) so the body shifts to burning fat for fuel. Keep protein moderate and fill the rest with healthy fats; track net carbs (total carbs minus fiber).
Frequently Asked Questions
- What is a keto macro calculator?
- A keto macro calculator converts your daily calorie target into ketogenic protein, fat, and carbohydrate grams, keeping carbs low enough to support ketosis. Fat supplies most calories while net carbs are capped, typically around 20 to 50 grams per day.
- What is the difference between standard, moderate, and high-protein keto?
- The presets in this calculator use carbohydrate, protein and fat shares of total calories. Standard uses 5%, 25% and 70%; moderate uses 10%, 30% and 60%; high-protein uses 5%, 35% and 60%. Choose a preset and enter daily calories to see the corresponding grams.
- How many carbs can I eat on keto?
- Most people reach and stay in ketosis by keeping net carbs under about 50 grams per day, and many target 20 to 30 grams. The calculator sets a net-carb limit so the rest of your calories come from fat and protein.