Ketogenic Diet Macro & Calorie Calculator
Calculate your personalized keto macros — daily calories, fat, protein, and net carbs for Standard, Targeted, or Cyclical ketogenic diets. Uses TDEE × goal multiplier with 65–75% fat, 20–30% protein, and 20–25 g net carbs.
Enter your details — results appear below after you calculate.
Personal stats
Body measurements
Activity & goal
Keto settings
~1.6 g/kg — within 20–25% of calories for most users
How this keto macro calculator works
Daily calories are estimated with the Mifflin-St Jeor BMR formula (or Katch-McArdle if you enter body fat %) multiplied by your activity level to get TDEE. A goal adjustment (±500 kcal) is applied for fat loss or muscle gain.
Keto macros are then calculated: protein is set from body weight (1.6–2.0 g/kg), net carbs are capped by keto type (20–25 g Standard, 20–50 g Targeted, 25 g Cyclical low days), and fat fills the remaining calories to reach 65–75% of total intake.
Cross-check maintenance calories with our TDEE Calculator and deficit planning with our Calorie Deficit Calculator.
Results are educational estimates. Ketogenic diets may not be appropriate for everyone—consult a healthcare provider before starting, especially with diabetes, kidney disease, or during pregnancy.
Ketogenic Diet Macro & Calorie Calculator – Keto Macros, Net Carbs & Meal Timing
Every day, millions search "keto calculator India", "keto macros calculator", "ketogenic diet calculator", or "net carbs calculator"—looking for a fast way to calculate fat, protein, and net carb targets for a ketogenic diet. Whether you are starting Standard Keto (SKD), fueling workouts with Targeted Keto (TKD), or cycling carbs with Cyclical Keto (CKD), knowing your exact macro split helps you stay in ketosis, preserve muscle, and reach your body composition goals. Our free Ketogenic Diet Macro & Calorie Calculator computes daily calories from TDEE × goal multiplier, splits macros at 65–75% fat, 20–30% protein, and 20–25 g net carbs (Standard), shows a macro pie chart, provides sample meal timing guidance, and exports a PDF report.
Cross-link your nutrition plan with our TDEE Calculator, Calorie Deficit Calculator, and Macronutrient Calculator for a complete nutrition toolkit.
What Is the Ketogenic Diet?
The ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate eating pattern designed to shift your body from burning glucose to burning fat and ketones for fuel—a metabolic state called nutritional ketosis. By restricting net carbs to roughly 20–50 g per day, insulin levels drop, glycogen stores deplete, and the liver produces ketone bodies (beta-hydroxybutyrate, acetoacetate) that the brain and muscles can use as alternative fuel.
Classic keto macros target 65–75% of calories from fat, 20–30% from protein, and 5% from carbs (or a fixed gram cap of 20–50 g net carbs). Unlike general low-carb diets, keto specifically aims for ketosis—not just carb reduction. Tracking net carbs (total carbs minus fiber and sugar alcohols) is essential for staying on target.
1What You Enter
Personal stats
- Age, gender, height, and weight
- Metric (kg, cm) or imperial (lb, ft/in) units
- Body fat % (optional) — enables Katch-McArdle BMR for lean-mass accuracy
Activity level
- Sedentary (×1.2) — desk job, little exercise
- Lightly active (×1.375) — 1–3 days/week
- Moderately active (×1.55) — 3–5 days/week
- Very active (×1.725) — 6–7 days/week
- Athlete (×1.9) — 2×/day training or physical job
Goal
- Lose Fat — 500 kcal below TDEE
- Maintain — eat at TDEE
- Gain Muscle — 500 kcal above TDEE
Keto settings
- Standard Keto (SKD) — 20–25 g net carbs daily
- Targeted Keto (TKD) — 20–50 g carbs around workouts
- Cyclical Keto (CKD) — low-carb weekdays + carb refeed days
- Protein preference: Moderate (~1.6 g/kg) or High (~2.0 g/kg)
2Formulas & Logic
BMR (Mifflin-St Jeor)
Men: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161
If body fat % is provided, we use Katch-McArdle instead: BMR = 370 + 21.6 × lean mass (kg).
TDEE & calorie target
TDEE = BMR × activity factor
Daily calories = TDEE × goal multiplier (±500 kcal)
Example: BMR 1600, moderate activity (×1.55) → TDEE 2480 kcal. Lose fat goal → 1980 kcal/day.
Keto macro split
Protein (g) = body weight (kg) × 1.6 or 2.0
Net carbs (g) = 20–25 (SKD) · 20–50 (TKD) · 25 (CKD low days)
Fat (g) = (calories − protein×4 − carbs×4) ÷ 9
Fat should land at 65–75% of total calories. Protein at 20–30%. Carbs at ~5% or capped by gram limit.
Net carbs
Net carbs = Total carbs − Fiber − Sugar alcohols
Standard keto defaults to 20–25 g net carbs. This is the most important number to track daily on a ketogenic diet.
3What You Get (Outputs)
- Daily calorie target — TDEE adjusted for your goal (lose fat, maintain, gain muscle)
- Fat — grams and percentage (target 65–75%)
- Protein — grams and percentage (target 20–30%)
- Net carbs — grams (default 20–25 g for Standard Keto)
- Macro pie chart — visual fat / protein / carb distribution
- Sample meal timing — breakfast, lunch, snack, dinner breakdown by keto type
- BMR vs TDEE breakdown — rest vs activity calories
- Recommendations — electrolytes, recalculation schedule, keto-type tips
- PDF export & share — save or share your keto plan
4How We Calculate Your Results
- Convert weight and height to metric (kg, cm) if imperial units entered
- Calculate BMR via Mifflin-St Jeor—or Katch-McArdle if body fat % is provided (lean mass = weight × (1 − body fat %))
- Multiply BMR by activity factor to estimate TDEE (maintenance calories)
- Apply goal adjustment: −500 kcal (lose fat), 0 (maintain), or +500 kcal (gain muscle)
- Set protein grams from body weight × 1.6 g/kg (moderate) or 2.0 g/kg (high)
- Fix net carb grams by keto type: 22 g (Standard), 40 g (Targeted), 25 g (Cyclical low days)
- Calculate fat grams from remaining calories: (target kcal − protein×4 − carbs×4) ÷ 9
- Verify fat lands at 65–75% of total calories; adjust if needed to stay within keto macro ranges
- Generate meal timing slots, interpretation, recommendations, and macro pie chart percentages
Keto Macro Ratio Reference by Type
| Keto type | Net carbs | Protein | Fat | Best for |
|---|---|---|---|---|
| Standard (SKD) | 20–25 g/day | 20–25% | 70–75% | Beginners, fat loss, general keto |
| Targeted (TKD) | 20–50 g (pre/post workout) | 20–30% | 65–70% | Athletes, gym training, HIIT |
| Cyclical (CKD) | 25 g weekdays / 150–200 g refeed | 20–30% | 65–75% | Heavy lifters, carb cycling |
Activity Multipliers Reference
| Level | Multiplier | Typical pattern |
|---|---|---|
| Sedentary | ×1.2 | Desk job, little or no exercise |
| Lightly Active | ×1.375 | Light exercise 1–3 days/week |
| Moderately Active | ×1.55 | Moderate exercise 3–5 days/week |
| Very Active | ×1.725 | Heavy exercise 6–7 days/week |
| Athlete | ×1.9 | Athletic training or physical job, 2×/day |
Net Carbs in Common Foods (India & Global)
Net carbs = total carbohydrates minus fiber. These values are approximate per typical serving—always check product labels. Staying under your daily net carb limit is the key to maintaining ketosis.
| Food | Serving | Net carbs | Keto-friendly? |
|---|---|---|---|
| Roti (whole wheat) | 1 piece | ~15 g | Avoid |
| Basmati rice (cooked) | 1 cup | ~45 g | Avoid |
| Paneer | 100 g | ~3 g | Yes |
| Egg (whole) | 1 large | ~0.5 g | Yes |
| Avocado | ½ medium | ~2 g | Yes |
| Almonds | 30 g (handful) | ~2 g | Yes |
| Spinach (cooked) | 1 cup | ~1 g | Yes |
| Cauliflower (cooked) | 1 cup | ~3 g | Yes |
| Ghee / butter | 1 tbsp | 0 g | Yes |
| Banana | 1 medium | ~24 g | Avoid |
| Apple | 1 medium | ~20 g | Avoid (small portions only) |
| Berries (mixed) | ½ cup | ~4 g | Yes (moderate) |
Sample Keto Macro Calculations
Example A – 75 kg male, lose fat, Standard Keto
Age 30, 175 cm, moderate activity → BMR ~1,713 kcal, TDEE ~2,655 kcal. Lose fat target: 2,155 kcal. Macros: ~150 g fat (63%), ~120 g protein (22%), 22 g net carbs (4%).
Example B – 60 kg female, maintain, Targeted Keto
Age 28, 165 cm, lightly active → BMR ~1,350 kcal, TDEE ~1,856 kcal. Maintenance: 1,856 kcal. Macros: ~120 g fat (58%), ~96 g protein (21%), 40 g net carbs (9%) timed around workouts.
Example C – 85 kg male, gain muscle, high protein
Age 25, 180 cm, very active → BMR ~1,900 kcal, TDEE ~3,278 kcal. Surplus target: 3,778 kcal. Macros: ~260 g fat (62%),170 g protein (18%), 22 g net carbs (2%).
Example D – With body fat % (Katch-McArdle)
80 kg, 20% body fat → lean mass 64 kg. Katch-McArdle BMR = 370 + 21.6 × 64 = 1,752 kcal (more accurate than Mifflin-St Jeor for higher body fat). TDEE and keto macros adjust accordingly.
Keto Adaptation Timeline
Days 1–3 — Glycogen depletion
Body uses remaining glucose and glycogen stores. You may feel tired, hungry, or irritable. Increase water and sodium intake immediately.
Days 4–7 — Keto flu peak
Common symptoms: headache, fatigue, cramps, brain fog. Supplement electrolytes (3–5 g sodium, 3–4 g potassium, 300–400 mg magnesium daily). Symptoms usually peak then improve.
Week 2 — Entering ketosis
Blood ketones often reach 0.5–1.5 mmol/L. Energy may stabilize. Appetite often decreases. Track with urine strips or a blood ketone meter if desired.
Weeks 3–4 — Fat-adapted
Body efficiently uses fat and ketones for fuel. Mental clarity often improves. Workout performance may dip briefly then recover—consider TKD if training hard.
Month 2+ — Maintenance & optimization
Recalculate macros after every 5 kg weight change. Fine-tune protein and calories based on progress. Long-term keto requires ongoing electrolyte attention.
Electrolyte & Hydration Guide on Keto
Sodium
3–5 g/day (7–12 g salt). Insulin drop increases sodium excretion. Add salt to meals, drink bone broth, or use electrolyte powders.
Potassium
3–4 g/day from avocados, spinach, mushrooms, and salmon. Deficiency causes cramps and fatigue—common during keto adaptation.
Magnesium
300–400 mg/day. Supports sleep, muscle function, and cramp prevention. Supplement magnesium glycinate if dietary intake is low.
Water
2–3 liters daily minimum. Keto is diuretic—dehydration worsens keto flu. Increase intake during exercise and hot weather.
Understanding Keto by Goal
Lose Fat
500 kcal deficit below TDEE. Keep protein high (1.6–2.0 g/kg) to preserve lean mass. Net carbs at 20–25 g. Expect 0.25–0.5 kg/week loss—faster initial drop is often water weight from glycogen depletion.
Maintain
Eat at TDEE to hold current weight while staying in ketosis. Ideal once you reach target weight or want metabolic benefits without further loss. Weigh weekly to confirm stability.
Gain Muscle
500 kcal surplus above TDEE with high protein (2.0 g/kg). Pair with resistance training 3–5×/week. Lean gains on keto are slower than carb-based bulks—monitor body-fat trends and adjust surplus.
Standard vs Targeted vs Cyclical Keto
Standard Keto (SKD)
The most common approach: keep net carbs at 20–25 g every day, regardless of training. Best for beginners, general fat loss, and those who do not need pre-workout carbs. Simplest to follow—same macros daily.
Targeted Keto (TKD)
Adds 20–50 g fast-digesting carbs 30–60, 60 minutes before intense training (weightlifting, HIIT, sprints). Carbs fuel the workout; return to strict keto meals afterward. Ideal for athletes who need performance without full carb cycling.
Cyclical Keto (CKD)
Alternates 5 low-carb days (20–25 g net carbs) with 1–2 high-carb refeed days (150–200 g from rice, potatoes, fruit). Replenishes muscle glycogen for heavy training blocks. Keep fat moderate on refeed days—avoid combining high fat and high carbs.
Keto-Friendly Foods (India & Global)
Fats & oils
- Ghee, coconut oil, olive oil
- Butter, cream, cheese
- Avocado, nuts, seeds
- Full-fat paneer, coconut milk
Protein
- Eggs, chicken, fish, mutton
- Paneer, tofu (moderate carbs)
- Whey protein (check labels)
- Organ meats, bone broth
Low-carb vegetables
- Spinach, cauliflower, broccoli
- Zucchini, bell peppers, mushrooms
- Lettuce, cucumber, cabbage
- Okra, baingan (eggplant)
Avoid on keto: rice, roti, bread, potatoes, sugar, most fruits (except berries in small amounts), sugary drinks, and starchy snacks. Always check net carbs on packaged foods.
How to Use This Calculator (Step by Step)
- Enter age, gender, height, weight, and optional body fat %.
- Select your activity level and goal (lose fat, maintain, gain muscle).
- Choose keto type: Standard, Targeted, or Cyclical.
- Pick protein preference: Moderate or High.
- Click Calculate Keto Macros and review calories, fat, protein, net carbs, and the macro pie chart.
- Follow the sample meal timing guidance for your keto type.
- Export PDF or share results for meal prep planning.
Common Mistakes to Avoid
- Counting total carbs instead of net carbs—fiber does not count against your limit.
- Eating too much protein—moderate intake (1.6–2.0 g/kg) is sufficient; excess can affect ketosis in some people.
- Not supplementing electrolytes—keto flu is often dehydration and sodium loss, not carb withdrawal alone.
- Ignoring calories—keto increases satiety but a deficit is still needed for fat loss.
- Hidden carbs in sauces, dressings, and "low-carb" packaged foods—always read labels.
- Not recalculating after weight loss—lighter bodies need fewer calories.
Related Tools on This Site
Build a complete nutrition plan with our TDEE Calculator (maintenance calories), Calorie Deficit Calculator (weight loss timeline), Macronutrient Calculator (balanced macro splits), Protein Target Calculator (g/kg protein goals), and Body Fat Calculator (for Katch-McArdle BMR accuracy).
Frequently Asked Questions (FAQs)
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