Lean Body Mass Calculator
Lean vs fat mass.
Open →
Fitness
Keto Calculator
Get your daily calories and keto macros for fat, protein and carbs.
Daily calories
—
Keto targets.
| Fat | — |
|---|---|
| Protein | — |
| Net carbs | — |
| Maintenance | — |
Show our math
Enter your figures above to see the step-by-step working.
Everything computed client-sideEverything computed client-side — nothing leaves this page
How the Keto Calculator Works
A ketogenic diet keeps carbohydrates very low so the body burns fat for fuel. This calculator first estimates your daily calorie need (Mifflin–St Jeor BMR times an activity factor, adjusted for your goal), then splits it into keto macros: net carbs held to about 25 g, protein around 0.8 g per pound of body weight, and fat filling the remaining calories.
Fat provides 9 calories per gram, protein and carbs 4 each. Keeping carbs low while protein stays moderate is what drives ketosis, and fat makes up the balance.
fat g = (calories − carb cal − protein cal) ÷ 9
Frequently Asked Questions
How many carbs on keto?
Most keto plans keep net carbs to around 20–30 grams a day. This calculator uses 25 g as the target.
How much protein on keto?
Moderate — roughly 0.8 grams per pound of body weight, enough to preserve muscle without pushing you out of ketosis.
How is fat calculated?
Fat fills whatever calories remain after carbs and protein, at 9 calories per gram.
More From The Desk
Same plain method, different figuresBody Recomposition Calculator
Recomp calorie plan.
Open →Waist-to-Height Ratio Calculator
WHtR health marker.
Open →Intermittent Fasting Calculator
Fasting window times.
Open →TDEE
Same plain method, different figures.
Open →