How this keto calculator works
This keto calculator works in grams, not fixed percentages. It takes three steps.
1. Calories. We estimate your maintenance calories with the Mifflin-St Jeor equation and your activity level. Then we adjust for your goal. Lose fat takes off 20%, and build muscle adds 10%. We never go below 1,200 calories a day for women or 1,500 for men.
2. Carbs and protein. You pick a carb limit of 20, 30, or 50 grams. Protein comes from our protein calculator. We use the middle of the range for your goal. If your BMI is over 30, we base protein on the weight you would be at a BMI of 30, since body fat does not need extra protein.
3. Fat. Fat fills the rest of your calories. Carbs and protein have 4 calories per gram, and fat has 9. So we subtract the carb and protein calories from your total and divide what is left by 9.
What your result means
Your result shows grams and the share of calories for each macro. Hit your carb limit and protein target first. Fat is the flexible part. On a fat loss plan, you do not need to force in extra fat if you feel full.
Your fat share may come out lower than the 70% to 80% you see on some keto charts. That is because we give protein more room to help protect muscle. Your carbs will still be low enough to count as keto.
Choosing your carb limit
- 20 g: the strictest option. Mostly meat, fish, eggs, cheese, and leafy greens.
- 30 g: a bit more room for vegetables, nuts, and berries.
- 50 g: the upper edge of keto, with the most room for vegetables and fruit.
Count total carbs, and read labels on sauces, drinks, and "low carb" snacks.
Tips for keto
- Build meals around protein, then add low-carb vegetables.
- Plan a few go-to meals so you are not guessing when you are hungry.
- Eating out? Pick a protein, skip the bread or bun, and swap fries for a salad or vegetables.
Want to learn more? Read our guide on how many carbs on keto. If keto feels too strict, the carb calculator shows a wider range.
Keto is not right for everyone. If you have diabetes, kidney disease, or take medicine, talk to your doctor or a registered dietitian first.