Ketogenic Macronutrient Calculator
Calculate your ideal daily macronutrient intake for a ketogenic diet based on your body metrics and activity level.
Published by:
isCalculator Editorial Team
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How to use this tool?
How to Use the Ketogenic Macronutrient Calculator
This calculator estimates your daily keto macronutrient targets based on your personal data and goals. All values must be in metric units (kg, cm).
- Enter your details: Gender, Age (1–120 years), Weight (kg), Height (cm).
- Select Activity Level: Choose the option that matches your typical weekly exercise.
- Choose your Goal: Lose, Maintain, or Gain weight.
- Optional: Enter your Body Fat % for a more accurate protein target (based on lean mass).
- Click “Calculate” to see your daily targets for Calories, Protein (g), Fat (g), and Net Carbs (g).
Note: Net carbs are fixed at 25g per day. Protein is calculated as weight × 1.8 (or lean mass × 2.2 if body fat is provided). Fat fills the remaining calories.
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Frequently Asked Questions
A ketogenic diet is a low-carb, high-fat diet that aims to induce ketosis, a metabolic state where the body burns fat for fuel instead of carbohydrates.
We first estimate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then multiply by an activity factor to get Total Daily Energy Expenditure (TDEE). Calories are adjusted for weight goal. Protein is set based on lean body mass or total weight. Carbs are fixed at 25g net, and the remaining calories come from fat.
Protein intake is typically set between 1.6-2.2 g per kg of lean body mass or total body weight. Our calculator uses 2.2 g per kg of lean mass (if body fat is known) or 1.8 g per kg of total weight.
