The keto macro calculator converts maintenance calories into daily protein, fat, and carb grams using a common keto-style split for meal prep and tracking.
How to use
- Enter sex, age, height, weight, and activity for maintenance kcal.
- Read grams and the macro bar (~5% carbs, 25% protein, 70% fat).
- For custom splits, use the macro calculator.
Split and grams
Grams = calories × percent ÷ kcal per gram (protein/carbs ≈ 4, fat ≈ 9). Athletes, medical keto, or beginners may need different percents—this page is a reference preset only.
Example
~2,000 kcal maintenance → about 25 g carbs, 125 g protein, 156 g fat (rounded).
More tools on the health hub. For planning reference only—not medical, nutrition, or obstetric advice.
Frequently asked questions
What macro split is used for keto?
We apply a common reference split: ~5% carbs, 25% protein, 70% fat of maintenance calories, shown as daily grams. Follow clinician splits when provided.
Why start from maintenance calories?
Grams need a calorie total. Maintenance is estimated from profile and activity—same family as the maintenance calorie calculator.
Keto calculator vs macro calculator?
The macro calculator is fully custom; this page applies a keto preset for quick gram targets.
Net carbs?
We show total carb grams, not net carbs minus fiber or sugar alcohols—track those in your food log if you use net carbs.
Before starting keto?
Keto can affect electrolytes, medications, and chronic conditions. Not for pregnancy, nursing, minors, or eating-disorder history without supervision.
Is this medical advice?
No—results are for planning reference only. See clinicians for pregnancy, pediatrics, cycle disorders, or sleep conditions. Do not rely on calendar math alone for contraception.