Keto Macro Calculator

Your daily fat, protein and net carb targets in one screen. No email, no sign-up.

UNITS
SEX

Used for the BMR equation only.

YRS
LB
HEIGHT
FT
IN
CM
GOAL
CARB STRICTNESS

Net carbs per day. Start strict for the first few weeks, then loosen if you like.

Fill in age, weight and height to see your targets.

DAILY TARGET

— KCAL

FAT ——
PROTEIN ——
NET CARBS ——

Estimates, not prescriptions. These figures come from the Mifflin-St Jeor equation and standard activity multipliers — a starting point to adjust from after a fortnight of real results. Talk to a doctor before starting keto, particularly if you have a medical condition, are pregnant, or take medication — blood pressure, diabetes and GLP-1 drugs such as semaglutide often need adjusting when carbohydrate intake drops.

NEXT STEP

Now that you know your numbers, here's a plan built around them

The free 7-day meal plan lands under 20g of net carbs every day, with the macros printed on each meal — so you can see how the targets above play out on a plate.

KEEP READING

START HERE The Complete Keto Diet Plan Read the plan → SEE ONE DAY Keto Menu Plan Open the sample day → WHAT TO BUY Keto Food Plan Open the list →