Keto Macro Calculator
Keto macros from your calorie target — typically 70–80% fat, 20–25% protein and 5–10% carbs (20–50 g net carbs) — with protein set by body weight first. An estimate; a ketogenic diet is a medical diet for some conditions, so get professional guidance before starting.
Your keto macros
137 g fat · 112 g protein · 30 g net carbs
That is about 68% fat, 25% protein and 7% carbs — the classic ketogenic split.
| Macro | Grams/day | Calories | Share |
|---|---|---|---|
| Fat | 137 g | 1,232 kcal | 68.4% |
| Protein | 112 g | 448 kcal | 24.9% |
| Net carbs | 30 g | 120 kcal | 6.7% |
Safety floors: never aim below 1,200 kcal/day (women) or 1,500 kcal/day (men) without medical supervision.
A ketogenic diet is a medical diet for some conditions (for example epilepsy). Get professional guidance before starting keto, and do not combine it with a very-low-calorie target.
Formula & source — Ketogenic split — Atwater factors
Protein = body weight × g/kg. Net carbs fixed at 20–50 g/day. Fat = (total calories − protein × 4 − net carbs × 4) ÷ 9. Typical keto split: 70–80% fat, 20–25% protein, 5–10% carbs (Volek & Phinney, The Art and Science of Low Carbohydrate Living, 2011). Net carbs = total carbs minus fibre.
Estimate, not medical advice. FitCalc results are estimates based on population-average formulas. They are not a diagnosis, a prescription, or a substitute for professional medical advice. If you have a medical condition, are pregnant, or take medication, talk to a doctor or registered dietitian before changing your diet or exercise. FitCalc claims no medical credentials.
Try next: Macro Calculator · Protein Calculator · Carb Cycling Calculator