How the Keto Macro Calculator works
The calculator uses your Total Daily Energy Expenditure (TDEE) and adjusts it based on your goal, then distributes calories according to ketogenic ratios.
Target calories = TDEE × goal multiplier (0.80 / 1.0 / 1.10)
Carbs = 4–10% of calories ÷ 4 kcal/g
Protein = body weight × protein per kg target
Fat = remaining calories ÷ 9 kcal/g
Keto macro ratios
| Type | Net Carbs | Protein | Fat |
|---|
| Standard Keto (SKD) | 5% (~20–30g) | 20–25% | 70–75% |
| Strict Keto | Max 20g/day | 20–25% | 70–80% |
| Moderate Low-Carb | 10% (~50–80g) | 25–30% | 60–65% |
What is net carbs?
Net carbs = Total carbs − Fibre − Sugar alcohols (erythritol). Fibre and most sugar alcohols don't raise blood sugar significantly and don't break ketosis.
How to use your results
Start by calculating your TDEE using the TDEE Calculator. Then enter it here to get your personalised keto macros.
The most important number is net carbs. Staying under your daily carb limit is what triggers and maintains ketosis. Protein and fat can be adjusted based on hunger and preference within the ratios shown.
Use a food tracking app to log net carbs for the first 4–6 weeks until you've memorised the carb content of common keto foods. Most people reach ketosis within 2–4 days of strict carb restriction.
Frequently asked questions
How many carbs can I eat on keto?
Standard keto: 20–30g net carbs per day (5% of calories). Strict keto: maximum 20g net carbs. Moderate low-carb: 50–100g net carbs. Most people achieve ketosis at under 30g net carbs.
How much protein should I eat on keto?
1.6–2.2g protein per kg of body weight is recommended. Too little protein causes muscle loss; too much protein (gluconeogenesis) may reduce ketosis in some people. 1.8g/kg is a good starting point.
How much fat should I eat on keto?
Fat makes up 65–80% of keto calories. Don't eat fat to a target — eat fat to satiety after hitting your protein and carb targets. Fat is the primary fuel source and calorie adjuster on keto.
How long does it take to enter ketosis?
Typically 2–4 days of keeping net carbs under 20–30g. Glycogen depletion (from exercise or fasting) speeds up the process. Blood ketones above 0.5 mmol/L indicate nutritional ketosis.
Is keto safe for everyone?
Keto is safe for most healthy adults. It's not recommended for people with pancreatitis, liver failure, fat metabolism disorders, or those on certain diabetes medications without medical supervision.
What foods can I eat on keto?
High-fat foods: meat, fish, eggs, cheese, butter, olive oil, avocado, nuts. Low-carb vegetables: spinach, broccoli, cauliflower, zucchini, pepper. Avoid: bread, pasta, rice, potatoes, sugar, most fruit, beans.
Will I lose muscle on keto?
Not if protein intake is adequate (1.8–2.2g/kg) and resistance training is maintained. Some initial weight loss is water and glycogen (2–3 kg in the first week) — not muscle.
How is keto different from other low-carb diets?
Keto (under 30g net carbs) specifically aims to induce ketosis — the metabolic state where fat is the primary fuel. General low-carb (100–150g carbs) reduces insulin and aids weight loss but doesn't necessarily achieve ketosis.
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