Ketogenic Macro Planner
Use your calorie target, lean body mass, and carb tolerance to set ketogenic macros. The calculator ensures adequate protein for muscle retention while filling remaining calories with fat to support ketosis.
Use a DEXA scan, calipers, or smart scale estimate for accuracy.
Set a maintenance, deficit, or surplus calorie target before generating macros.
Most ketogenic protocols limit net carbs to 20–30 g/day.
Higher multipliers aid during deficits or heavy training; lower values suit maintenance.
Keto Macro Targets
Protein
103.3 g
413.3 kcal
Net carbs
25 g
100 kcal
Fat
187.4 g
1686.7 kcal (76.7% of calories)
Macro ratio
18.7:10.3:2.5
Fat : Protein : Carb (per 10 g)
Calorie context
Effective calorie target: 2200 kcal/day (goal adjustment applied). Maintain hydration and electrolytes (sodium, potassium, magnesium) to support metabolic adaptation.
How to Use This Calculator
Ketogenic macros prioritize adequate protein, strict carb limits, and fat to fill remaining calories. Confirm your calorie target using maintenance or goal-specific calculators, then apply these macros for at least two weeks before adjusting.
Set calories and carbs first
Choose maintenance, deficit, or surplus calories and a net carb limit that keeps you in ketosis (typically ≤30 g).
Anchor protein to lean mass
Protein protects muscle during carb restriction. Increase the multiplier if you lift heavy, decrease slightly for sedentary maintenance.
Let fat fill the gap
Fat supplies the rest of your energy. If you feel low on energy, add healthy fats; if weight loss stalls, consider trimming calories.
Formula Reference
Lean mass = Body weight × (1 − Body fat % ÷ 100)
Protein (g) = Lean mass × Protein multiplier
Net carbs (g) = Carb limit (input)
Fat (g) = [Calories − (Protein kcal + Carb kcal)] ÷ 9
- Protein and carbohydrates provide 4 kcal per gram; fat provides 9 kcal per gram.
- Classic keto distribution: 65–75% fat, 20–25% protein, 5–10% carbs—your results show your personalized ratio.
- Adjust macros every 4–6 weeks based on body composition, performance, and lab markers.
Frequently Asked Questions
Should I track total carbs or net carbs?
Most ketogenic diets use net carbs (total carbs minus fibre and sugar alcohols). Track fibre separately to maintain gut health.
What if I feel fatigued?
Increase electrolytes—especially sodium—and ensure you are eating enough calories. Gradual adaptation can take 1–3 weeks.
Can I cycle carbs for training?
Targeted or cyclical keto introduces carbs around workouts. Adjust the carb limit on those days and monitor ketone levels to stay on track.
How do I know if protein is too high?
If ketone readings drop despite carb control, experiment with slightly lower protein or higher fat while keeping calories steady.