Keto Macro Calculator
How it works
We estimate BMR with the Mifflin-St Jeor equation, multiply by activity to get TDEE, then adjust for your goal. Carbs are fixed at your chosen ceiling, protein at 1.6 g/kg to preserve muscle, and the rest of calories come from fat.
Worked example
80 kg, 175 cm, 35yo male, moderate activity, fat loss, 20 g carbs → ~2,200 kcal: 175 g fat, 128 g protein, 20 g net carbs.
Who should use this
- •Adults trying a low-carb or ketogenic diet
- •People wanting a starting macro split, not just calories
Common mistakes
- ×Counting total carbs instead of net carbs
- ×Setting protein too low (lose muscle) or too high (kicks you out of ketosis is mostly a myth, but crowds out fat)
- ×Not replacing electrolytes
- ×Eating too few calories — slows progress
Frequently asked questions
How long to get into ketosis?▾
Usually 2–7 days of staying under 20–30g net carbs. Test with urine strips or a blood ketone meter.
Is keto safe long-term?▾
Short-to-medium term evidence is reasonable for weight loss and blood-sugar control. Long-term safety is less clear — speak to your GP.
Do I need to count calories?▾
Many lose weight on keto without counting due to satiety, but if progress stalls, track for a week.
Can I drink alcohol?▾
Dry spirits and dry wine fit. Beer and sweet drinks don't. Tolerance drops sharply on keto.