MasterTool

Keto Calculator

Calculate ketogenic macro targets — fat, protein and net carb grams — from your maintenance calories and a standard keto ratio.

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What this tool does

Calculate ketogenic macro targets — fat, protein and net carb grams — from your maintenance calories and a standard keto ratio. Ratio conventions are the commonly published keto splits, not a medical prescription. Carb grams shown are total-carb budget at the chosen split; many keto followers cap net carbs at 20–50 g — compare with the strict split. Medical keto (e.g. for epilepsy) is clinician-managed only.

How to use the Keto Calculator

  1. Enter or select body weight in lb.
  2. Enter or select height in in.
  3. Enter or select age (years).
  4. Enter or select equation sex coefficient.
  5. Enter or select activity level.
  6. Enter or select keto split (fat / protein / carb % of kcal).
  7. Read the calculated result; change any measurement to compare alternatives.

Formula

fat g = TDEE × fat% / 9; protein g = TDEE × protein% / 4; carb g = TDEE × carb% / 4, using standard keto ratio conventions (labelled)
weight
Body weight (lb, before metric conversion)
height
Height (in, before metric conversion)
age
Age (years)
sex
Equation sex coefficient
activity
Activity level
split
Keto split (fat / protein / carb % of kcal)

Ratio conventions are the commonly published keto splits, not a medical prescription. Carb grams shown are total-carb budget at the chosen split; many keto followers cap net carbs at 20–50 g — compare with the strict split. Medical keto (e.g. for epilepsy) is clinician-managed only.

Worked example

For keto calculator, the following measurements illustrate the exact method: Body weight: 150; Height: 67; Age (years): 30; Equation sex coefficient: male; Activity level: 1.55; Keto split (fat / protein / carb % of kcal): standard.

Inputs

  • Body weight150 lb
  • Height67 in
  • Age (years)30
  • Equation sex coefficientMale (+5)
  • Activity levelModerately active (exercise 3–5 days/week)
  • Keto split (fat / protein / carb % of kcal)Standard keto — 70 / 20 / 10

Result

  • Daily calories (kcal)2,478.47
  • Fat (g/day)192.77
  • Protein (g/day)123.92
  • Carbohydrate budget (g/day)61.96

Results explained

Daily calories (kcal)
Daily calories (kcal) from the formula above. Ratio conventions are the commonly published keto splits, not a medical prescription. Carb grams shown are total-carb budget at the chosen split; many keto followers cap net carbs at 20–50 g — compare with the strict split. Medical keto (e.g. for epilepsy) is clinician-managed only.
Fat (g/day)
Fat (g/day) from the formula above. Ratio conventions are the commonly published keto splits, not a medical prescription. Carb grams shown are total-carb budget at the chosen split; many keto followers cap net carbs at 20–50 g — compare with the strict split. Medical keto (e.g. for epilepsy) is clinician-managed only.
Protein (g/day)
Protein (g/day) from the formula above. Ratio conventions are the commonly published keto splits, not a medical prescription. Carb grams shown are total-carb budget at the chosen split; many keto followers cap net carbs at 20–50 g — compare with the strict split. Medical keto (e.g. for epilepsy) is clinician-managed only.
Carbohydrate budget (g/day)
Carbohydrate budget (g/day) from the formula above. Ratio conventions are the commonly published keto splits, not a medical prescription. Carb grams shown are total-carb budget at the chosen split; many keto followers cap net carbs at 20–50 g — compare with the strict split. Medical keto (e.g. for epilepsy) is clinician-managed only.

Frequently asked questions

The classic ketogenic split is about 70% of calories from fat, 20% from protein and 10% (often 20–50 g) from carbohydrate. This calculator offers 70/20/10, a high-protein 60/30/10, and a strict 75/20/5.

Each macro's calorie share is divided by its energy density: 9 kcal per gram of fat and 4 kcal per gram of protein or carbohydrate.

Most keto guidance counts net carbs (total carbs minus fibre). This tool budgets total carbs at the chosen split, so your net-carb room is at least this large; fibre-rich foods stretch it further.

The calculator applies the split to your maintenance calories. For fat loss, first set a deficit with the calorie deficit calculator, then apply the same percentages to that lower target.

Ketogenic diets interact with medications and conditions (notably diabetes and epilepsy, where therapeutic keto is clinician-supervised). This tool does arithmetic only — discuss suitability with a professional.