What is a standard keto macro split?

A standard ketogenic diet targets roughly 70–75% of calories from fat, 20–25% from protein, and 5% or fewer from carbohydrates — typically 20–25 g of net carbs per day. Keeping carbs this low depletes glycogen and shifts the body into ketosis.

Why is net carbs used instead of total carbs?

Net carbs = total carbs minus dietary fiber. Fiber is not digested and does not raise blood glucose or interfere with ketosis, so most keto practitioners track net carbs rather than total carbs.

How accurate is the Mifflin-St Jeor formula?

Mifflin-St Jeor is considered the most accurate predictive BMR formula for the general population, within ±10% of measured resting metabolic rate. Individual metabolic rate can vary due to genetics, muscle mass, hormones, and other factors.

Can I customize my protein target?

This calculator uses 0.8 g of protein per pound of body weight as a default — a common keto guideline to preserve lean mass. If you lift weights regularly, you may prefer 1.0 g/lb. Adjust portion sizes accordingly once you have your calorie budget.

What calorie adjustment is applied for weight loss?

A 500 kcal/day deficit is used for the "Lose weight" goal, corresponding to roughly 0.5 kg (1 lb) of fat loss per week. The "Gain muscle" goal applies a 250 kcal/day surplus to minimize fat gain.

Keto Macro Calculator

Name: Keto Macro Calculator
Availability: InStock
Author: Nham Vu

Enter your stats and goal to get daily fat, protein, and net carb targets for a standard ketogenic diet.

Your Stats

Sex

Male Female

Age (years)

Units

Metric Imperial

Height (cm)

Weight (kg)

Activity Level

Goal

Fill in your stats and click Calculate Macros to see your daily keto targets.

Daily Calorie Budget

BMR

—

kcal

TDEE

—

kcal

Target

—

kcal/day

Fat

—

grams/day

~75%

Protein

—

grams/day

~20%

Net Carbs

—

grams/day

~5%

Calorie Distribution

Fat Protein Net Carbs

Calories per Macro

Fat (9 kcal/g) — kcal

Protein (4 kcal/g) — kcal

Net Carbs (4 kcal/g) — kcal

Total — kcal

Summary

Enter your stats and goal to get daily fat, protein, and net carb targets for a standard ketogenic diet.

How it works

Enter your sex, age, height, and weight.
Select your typical activity level from sedentary to very active.
Choose your goal: lose weight, maintain, or gain muscle.
The calculator computes your TDEE via Mifflin-St Jeor BMR × activity factor.
A calorie adjustment is applied based on your goal (deficit or surplus).
Macros are split: ~5% carbs (20–25 g net), ~20% protein, ~75% fat.

Use cases

Starting a ketogenic diet and needing a macro baseline.
Tracking macros on keto to stay in ketosis.
Adjusting targets after a plateau or weight change.
Comparing maintenance vs. cut vs. bulk calorie budgets on keto.
Meal-prepping and portioning fat, protein, and carb sources.

Frequently Asked Questions

Last updated: 2026-07-24 · Reviewed by Nham Vu