Keto Macro Calculator
Your daily fat, protein and carbs for a ketogenic diet. Mifflin-St Jeor maintenance calories, carbs under 50 g a day (Paoli 2013), protein 1.6 g/kg and fat for the rest.
Your keto macros
1,880 kcal/day
30 g carbs, from a TDEE of 1,880 kcal- Protein 109 g · 23%
- Fat 147 g · 70%
- Carbs 30 g · 6%
Note: .
Keto macros by carb level
For the details entered above. Your choice is highlighted.
| Carbs | kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| 20 g carbs | 1,880 | 109 g | 152 g | 20 g |
| 30 g carbs | 1,880 | 109 g | 147 g | 30 g |
| 40 g carbs | 1,880 | 109 g | 143 g | 40 g |
| 50 g carbs | 1,880 | 109 g | 138 g | 50 g |
Worked example
A 40-year-old woman, 150 lb (68 kg), 5 ft 6 in (167.6 cm), lightly active:
- Maintenance = BMR 1,367 × 1.375 = 1,880 kcal
- Protein = 68 × 1.6 = 109 g (435 kcal)
- Carbs = 30 g (120 kcal)
- Fat = (1,880 − 435 − 120) ÷ 9 = 147 g
What changes versus the general macro calculator
- Carbs are a choice from 20 to 50 g, where the keto option of the general macro calculator fixes them at 30 g.
- A table by carb level shows how fat moves as carbs change, at the same calories.
- No Health Canada range warning, since keto is low-carb by design.
- Defaults: a 40-year-old woman at 150 lb, lightly active, instead of a 30-year-old man at 180 lb.
Frequently asked questions
How many carbs can I eat on keto?
A 2013 review of ketogenic diets describes carbohydrate intake as usually under 50 g a day. This calculator starts at 30 g and lets you pick 20 to 50 g.
How much protein should I eat on keto?
This calculator uses 1.6 g per kg of body weight, the same as the keto option of the general macro calculator and inside the 1.4 to 2.0 g/kg range of the International Society of Sports Nutrition for people who exercise. At 150 lb that is 109 g a day.
How much fat should I eat on keto?
Fat fills the calories left after protein and carbs. For the default profile on this page, that is 147 g of fat, about 70% of 1,880 kcal.
Why are keto macros outside Health Canada's ranges?
Health Canada's acceptable range for carbohydrate is 45 to 65% of calories for adults. A ketogenic diet is low in carbohydrate by design, so this page does not flag it.
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Medical disclaimer
This calculator gives an estimate, not medical advice. Equations predict the average of a group; your own needs can sit 10% or more above or below. It is built for healthy adults. If you are pregnant or breastfeeding, under 18, living with a medical condition such as diabetes, kidney disease or an eating disorder, or taking medication that affects appetite or weight, ask your doctor or a registered dietitian before acting on these numbers.
Sources
- Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67(8):789-796. DOI: 10.1038/ejcn.2013.116 (read 2026-10-24)
- Mifflin MD, St Jeor ST, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990;51(2):241-247. DOI: 10.1093/ajcn/51.2.241 (read 2026-10-24)
- FAO. Food energy: methods of analysis and conversion factors. FAO Food and Nutrition Paper 77 (2003), chapter 3. (read 2026-10-24)
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. DOI: 10.1186/s12970-017-0177-8 (read 2026-10-24)
- Health Canada. Dietary Reference Intakes tables: reference values for macronutrients (2005). (read 2026-10-24)