Free tools
Keto macro calculator
Answer a few questions to get daily targets for calories, protein, fat and net carbs. Nothing is stored or sent anywhere.
Your daily targets
- Net carbs
- — g
- Protein
- — g
- Fat
- — g
Saving personalizes the carb counter, meal planner and every “% of daily limit” bar. Stored only on this device.
Net carb calculator
Read a nutrition label and work out the carbs that count. How net carbs work →
Frequently asked questions
How is my calorie target calculated?
We estimate your resting energy with the Mifflin-St Jeor equation (or Katch-McArdle when you enter body fat), multiply by your activity level to get total daily energy expenditure, then apply your goal adjustment.
Why is protein based on lean body mass?
Protein needs scale with muscle, not body fat. When you don't enter body fat we estimate lean mass with the Boer formula. A moderate 1.6 g per kg of lean mass suits most people; choose higher if you lift weights.
Do I have to hit my fat number?
Think of fat as a ceiling, not a goal. Eat enough to feel satisfied; if you're trying to lose weight, coming in under your fat target is fine.
How many net carbs should I eat?
20–25 g a day keeps nearly everyone in ketosis and is the classic starting point. Many people can stay in ketosis at 30–50 g, especially if very active.
This calculator gives estimates for healthy adults and isn't medical advice. If you're pregnant or breastfeeding, under 18, have diabetes, kidney disease or a history of disordered eating, or take medication, talk to your healthcare provider first.