{"id":67385,"date":"2026-10-21T10:10:44","date_gmt":"2026-10-21T07:10:44","guid":{"rendered":"https:\/\/wpcalc.com\/en\/?p=67385"},"modified":"2026-10-21T10:10:44","modified_gmt":"2026-10-21T07:10:44","slug":"keto-calculator-keto-macros","status":"publish","type":"post","link":"https:\/\/wpcalc.com\/en\/beauty\/keto-calculator-keto-macros\/","title":{"rendered":"Keto Calculator \u2013 Keto Macros"},"content":{"rendered":"<section class=\"not-prose calculator-box\" aria-labelledby=\"calculator-title\"><div class=\"flex items-baseline sm:items-center justify-between gap-2 sm:gap-3\"><div class=\"flex flex-col sm:flex-row sm:items-center gap-2\"><span class=\"icon icon-calculator text-primary-700! text-base! dark:text-primary-300!\" aria-hidden=\"true\"><\/span><h2 id=\"calculator-title\" class=\"text-lg font-display font-bold\">Get Your Personal Keto Macro Targets<\/h2><\/div><div class=\"calcdash-favorite group\">\n  <button type=\"button\" class=\"favorite\" id=\"favorite\" data-favorite-id=\"67385\" data-favorite-title=\"Keto Macros\" data-favorite-url=\"https:\/\/wpcalc.com\/en\/beauty\/keto-calculator-keto-macros\/\" data-favorite-excerpt=\"Enter your sex, age, height, weight, body fat, activity level and goal to get your personal keto macros: daily calories plus net carb, protein and fat targets in grams, per day and per meal.\" aria-label=\"Add to Favorites\" data-favorite-icon=\"icon icon-nutrition\">\n    <span class=\"icon icon-shape-star-empty\" aria-hidden=\"true\"><\/span>\n  <\/button>\n  <div class=\"calcdash-favorite__tip\" aria-hidden=\"true\">\n   <span class=\"favorite-tooltip\" id=\"favorite-tooltip\"><\/span>\n  <\/div>\n  <span class=\"sr-only\" role=\"status\" id=\"favorite-status\"><\/span>\n<\/div><\/div><form action=\"https:\/\/wpcalc.com\/en\/beauty\/keto-calculator-keto-macros\/\" method=\"POST\" class=\"calculator\" id=\"calculator-67385\" data-post=\"67385\"><fieldset class=\"fieldset-input is-1\"><legend class=\"sr-only\">Input Fields<\/legend><div class=\"is-single field\" id=\"input-1\"><span class=\"font-semibold\">Your Body<\/span><\/div><div class=\"field\" id=\"input-2\"><label for=\"field-2\">Sex<\/label><div class=\"grid grid-cols-1\"><select id=\"field-2\" name=\"sex\"><option value=\"female\" selected>Female<\/option><option value=\"male\">Male<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-3\"><label for=\"field-3\">Age<\/label><input type=\"text\" name=\"age\" id=\"field-3\" aria-describedby=\"calc-unit-3\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"16\" max=\"100\" value=\"35\"\/><div class=\"unit\" id=\"calc-unit-3\">years<\/div><\/div><div class=\"field\" id=\"input-4\"><label for=\"field-4\">Height format<\/label><div class=\"grid grid-cols-1\"><select id=\"field-4\" name=\"height_format\"><option value=\"cm\" selected>Centimeters<\/option><option value=\"ft\">Feet and inches<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-5\"><label for=\"field-5\">Height<\/label><input type=\"text\" name=\"height\" id=\"field-5\" aria-describedby=\"calc-unit-5\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"90\" max=\"250\" value=\"165\"\/><div class=\"unit\" id=\"calc-unit-5\">cm<\/div><\/div><div class=\"field\" id=\"input-6\" hidden><label for=\"field-6\">Height: feet<\/label><input type=\"text\" name=\"height_feet\" id=\"field-6\" aria-describedby=\"calc-unit-6\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"8\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-6\">ft<\/div><\/div><div class=\"field\" id=\"input-7\" hidden><label for=\"field-7\">Height: inches<\/label><input type=\"text\" name=\"height_inches\" id=\"field-7\" aria-describedby=\"calc-unit-7\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"11.9\" value=\"5\"\/><div class=\"unit\" id=\"calc-unit-7\">in<\/div><\/div><div class=\"field\" id=\"input-8\"><label for=\"field-8\">Weight<\/label><div class=\"field-group\"><input type=\"text\" name=\"weight\" id=\"field-8\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"1\" value=\"70\"\/><div class=\"grid grid-cols-1\"><select id=\"field-9\" name=\"unit\" aria-label=\"Unit\"><option value=\"kg\" selected>kg<\/option><option value=\"lb\">lb<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/div><div class=\"field is-checkbox\" id=\"input-9\"><input type=\"checkbox\" id=\"field-10\" value=\"1\"\/><label for=\"field-10\">Use body fat % (more accurate BMR)<\/label><\/div><div class=\"field\" id=\"input-10\" hidden><label for=\"field-11\">Body fat<\/label><input type=\"text\" name=\"body_fat\" id=\"field-11\" aria-describedby=\"calc-unit-11 calc-info-11\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"3\" max=\"60\" value=\"25\"\/><div class=\"unit\" id=\"calc-unit-11\">%<\/div><small id=\"calc-info-11\">From a DEXA scan, Bioelectrical Impedance (BIA) scale, calipers, or a Navy-method estimate.<\/small><\/div><div class=\"is-single field\" id=\"input-11\"><span class=\"font-semibold\">Activity and Goal<\/span><\/div><div class=\"field\" id=\"input-12\"><label for=\"field-13\">Activity level<\/label><div class=\"grid grid-cols-1\"><select id=\"field-13\" name=\"activity_level\"><option value=\"1.2\">Sedentary (1.2)<\/option><option value=\"1.375\" selected>Lightly active (1.375)<\/option><option value=\"1.55\">Moderately active (1.55)<\/option><option value=\"1.725\">Very active (1.725)<\/option><option value=\"1.9\">Extra active (1.9)<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-13\"><label for=\"field-14\">Goal<\/label><div class=\"grid grid-cols-1\"><select id=\"field-14\" name=\"goal\"><option value=\"lose\" selected>Lose fat<\/option><option value=\"maintain\">Maintain weight<\/option><option value=\"gain\">Gain weight<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><div class=\"field\" id=\"input-14\" hidden><label for=\"field-15\">Calorie deficit<\/label><input type=\"text\" name=\"calorie_deficit\" id=\"field-15\" aria-describedby=\"calc-unit-15 calc-info-15\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"10\" max=\"30\" value=\"20\"\/><div class=\"unit\" id=\"calc-unit-15\">%<\/div><small id=\"calc-info-15\">10\u201330%. 15\u201320% is a sustainable pace; above 25% most people lose muscle.<\/small><\/div><div class=\"field\" id=\"input-15\" hidden><label for=\"field-16\">Calorie surplus<\/label><input type=\"text\" name=\"calorie_surplus\" id=\"field-16\" aria-describedby=\"calc-unit-16 calc-info-16\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"5\" max=\"20\" value=\"10\"\/><div class=\"unit\" id=\"calc-unit-16\">%<\/div><small id=\"calc-info-16\">5\u201320%. A small surplus limits fat gain while building muscle.<\/small><\/div><div class=\"is-single field\" id=\"input-16\"><span class=\"font-semibold\">Keto Targets<\/span><\/div><div class=\"field has-term\" id=\"input-17\"><label for=\"field-18\">Net carb limit<\/label><div class=\"term\">g<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"net_carb_limit\" id=\"field-18\" aria-describedby=\"calc-unit-18 calc-info-18\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0\" max=\"100\" value=\"20\"\/><div class=\"unit\" id=\"calc-unit-18\">g<\/div><small id=\"calc-info-18\">20\u201325 g per day keeps most people in ketosis; up to 50 g works for some.<\/small><\/div><div class=\"field has-term\" id=\"input-18\"><label for=\"field-19\">Protein per kg of lean mass<\/label><div class=\"term\">g\/kg<\/div>  <div class=\"absolute bottom-0 left-16 top-8 w-2 h-0.5 bg-blue-500\"><\/div><input type=\"text\" name=\"protein_per_kg_of_lean_mass\" id=\"field-19\" aria-describedby=\"calc-unit-19 calc-info-19\" data-number inputmode=\"decimal\" autocomplete=\"off\" spellcheck=\"false\" min=\"0.5\" max=\"3.5\" value=\"1.6\"\/><div class=\"unit\" id=\"calc-unit-19\">g\/kg<\/div><small id=\"calc-info-19\">0.8\u20131.0 g per kg preserves muscle; 1.6 g per kg is typical on keto. Below 1.2 g\/kg risks muscle loss in a deficit.<\/small><\/div><div class=\"field\" id=\"input-19\"><label for=\"field-20\">Meals per day<\/label><div class=\"grid grid-cols-1\"><select id=\"field-20\" name=\"meals_per_day\"><option value=\"2\">2 meals<\/option><option value=\"3\" selected>3 meals<\/option><option value=\"4\">4 meals<\/option><\/select><svg class=\"pointer-events-none col-start-1 row-start-1 mr-2 size-5 self-center justify-self-end text-gray-500 sm:size-4\" viewBox=\"0 0 16 16\" fill=\"currentColor\" aria-hidden=\"true\" data-slot=\"icon\">\n              <path fill-rule=\"evenodd\" d=\"M4.22 6.22a.75.75 0 0 1 1.06 0L8 8.94l2.72-2.72a.75.75 0 1 1 1.06 1.06l-3.25 3.25a.75.75 0 0 1-1.06 0L4.22 7.28a.75.75 0 0 1 0-1.06Z\" clip-rule=\"evenodd\" \/>\n            <\/svg><\/div><\/div><\/fieldset><div class=\"buttons\"><button type=\"submit\" data-text=\"Re-Calculate\" id=\"calculate-button\" data-post=\"67385\">Calculate<\/button><button type=\"reset\">Reset<\/button><\/div><div class=\"field is-checkbox hidden!\" id=\"field-auto-calc\"><input type=\"checkbox\" id=\"auto-calc\"><label for=\"auto-calc\">Calculate automatically<\/label><small>If enabled, the result will update automatically when you change any value.<\/small><\/div><div class=\"fieldset-result is-hidden\" aria-labelledby=\"result-title\" aria-live=\"polite\" role=\"region\"> <h3 class=\"result-title bg-gradient-to-r from-primary-50 to-gray-50 dark:from-primary-900 dark:to-gray-800\" id=\"result-title\"><span class=\"icon icon-s-pulse\" aria-hidden=\"true\"><\/span> Your Keto Macros<\/h3><div class=\"result-box\"><div class=\"field-result is-column\" id=\"output-1\"><span class=\"field-title\"><span>Daily calorie target<\/span><span class=\"result-term\">kcal<\/span><\/span><span class=\"field-value\" id=\"result-1\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-2\"><span class=\"field-title\"><span>Keto macros per day<\/span><\/span><span class=\"field-value\" id=\"result-2\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-3\"><span class=\"field-title\"><span>Macro split chart<\/span><\/span><span class=\"field-value\" id=\"result-3\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><div class=\"field-result is-column\" id=\"output-4\"><span class=\"field-title\"><span>Per-meal breakdown<\/span><\/span><span class=\"field-value\" id=\"result-4\"><\/span><button type=\"button\" class=\"copy-result\" data-tooltip=\"Copy Result\" aria-label=\"Copy Result\"><span class=\"copy-icon icon icon-document-copy\" aria-hidden=\"true\"><\/span><\/button><\/div><\/div><div class=\"result-actions\"><button type=\"button\" class=\"copy-link\"><svg viewBox=\"0 0 20 20\" fill=\"currentColor\" aria-hidden=\"true\"><path d=\"M12.232 4.232a2.5 2.5 0 0 1 3.536 3.536l-1.225 1.224a.75.75 0 0 0 1.061 1.06l1.224-1.224a4 4 0 0 0-5.656-5.656l-3 3a4 4 0 0 0 .225 5.865.75.75 0 0 0 .977-1.138 2.5 2.5 0 0 1-.142-3.667l3-3Z\"\/><path d=\"M11.603 7.963a.75.75 0 0 0-.977 1.138 2.5 2.5 0 0 1 .142 3.667l-3 3a2.5 2.5 0 0 1-3.536-3.536l1.225-1.224a.75.75 0 0 0-1.061-1.06l-1.224 1.224a4 4 0 1 0 5.656 5.656l3-3a4 4 0 0 0-.225-5.865Z\"\/><\/svg><span class=\"copy-link__text\">Copy link to this calculation<\/span><\/button><span class=\"sr-only\" role=\"status\" id=\"copy-link-status\"><\/span><\/div><\/div><a href=\"#respond\" class=\"hidden transition-opacity duration-300 opacity-0 w-50 text-sm justify-center items-center gap-2 px-4 py-2 rounded bg-gray-200 text-gray-700 hover:bg-gray-300\" id=\"leave-comment\"><span class=\"icon icon-comments\" aria-hidden=\"true\"><\/span>Leave a Comment<\/a><\/form><\/section><section id=\"calc-reactions\" class=\"not-prose hidden my-12 bg-gradient-to-r from-primary-50 to-gray-50 border border-indigo-100 rounded-xl px-6 py-4 shadow-sm\" data-post=\"67385\" aria-live=\"polite\" aria-labelledby=\"calc-reactions-title\"><p id=\"calc-reactions-title\" class=\"text-sm text-gray-500 text-center mb-2\">How did this result make you feel?<\/p><div role=\"group\" aria-labelledby=\"calc-reactions-title\" class=\"grid grid-cols-3 sm:flex sm:flex-row sm:justify-around gap-4 sm:items-center sm:flex-wrap\"><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"like\"><span class=\"reaction-count\" data-reaction-count=\"like\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude00 <\/span><span class=\"reaction-description font-medium\">Like <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"helpful\"><span class=\"reaction-count\" data-reaction-count=\"helpful\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\udca1 <\/span><span class=\"reaction-description font-medium\">Helpful <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"confused\"><span class=\"reaction-count\" data-reaction-count=\"confused\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude15 <\/span><span class=\"reaction-description font-medium\">Confused <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"disappointed\"><span class=\"reaction-count\" data-reaction-count=\"disappointed\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\ud83d\ude1e <\/span><span class=\"reaction-description font-medium\">Disappointed <\/span><\/button><button type=\"button\" aria-pressed=\"false\" class=\"reaction-btn flex flex-col items-center gap-1 text-sm text-gray-700 hover:text-primary-600 cursor-pointer transition-transform hover:scale-105\" data-reaction=\"inaccurate\"><span class=\"reaction-count\" data-reaction-count=\"inaccurate\">0<\/span><span class=\"reaction text-3xl\" aria-hidden=\"true\">\u274c <\/span><span class=\"reaction-description font-medium\">Inaccurate <\/span><\/button><\/div><div id=\"reaction-message\" class=\"hidden mt-8 rounded-md border border-primary-100 bg-white\/50 backdrop-blur-sm px-4 py-2 text-sm text-center shadow-sm\"><\/div><\/section><div class=\"calcdash-ad not-prose calcdash-ad--calc_result calcdash-ad--in-article\"><ins class=\"adsbygoogle\" style=\"display:block\" data-ad-client=\"ca-pub-1721569815777345\" data-ad-slot=\"6317458308\" data-ad-layout=\"in-article\" data-ad-format=\"fluid\"><\/ins><script>(adsbygoogle = window.adsbygoogle || []).push({});<\/script><\/div>\n<style id=\"wpcoderpro-inline-1\">.formula-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section class=\"formula-box\" aria-labelledby=\"formula-title\">\r\n\t<div id=\"formula-title\" class=\"not-prose font-display mb-4\"><span class=\"icon icon-formula\" aria-hidden=\"true\"><\/span><h2>Keto Macros Formula<\/h2><\/div>\r\n\t<figure class=\"not-prose formula\">\r\n\t\t<figcaption class=\"formula-title\">Formula<\/figcaption>\r\n\t\t<div class=\"text-base text-gray-800\" id=\"formula\">\n\\[ \\begin{aligned} LBM &amp;= W\\left(1-\\frac{BF}{100}\\right) \\\\ BMR &amp;= 370 + 21.6 \\times LMB \\\\ BMR &amp;= 10W + 6.25H - 5A + s \\\\ TDEE &amp;= BMR \\times AF \\\\ T &amp;= TDEE \\times \\left(1 \\pm \\frac{d}{100}\\right) \\\\ C &amp;= \\text{net carb limit}, \\quad P = r \\times LBM \\\\ F &amp;= \\frac{T - 4C - 4P}{9} \\end{aligned} \\]\n<\/div>\r\n\t<\/figure>\r\n\t<\/p>\n<p><strong>Where:<\/strong><\/p>\n<ul>\n<li>\\(W\\) \u2014 body weight in kg, \\(H\\) \u2014 height in cm, \\(A\\) \u2014 age in years, \\(s\\) \u2014 +5 for men, \u2212161 for women<\/li>\n<li>\\(BF\\) \u2014 body fat percentage, \\(LBM\\) \u2014 lean body mass in kg<\/li>\n<li>\\(BMR\\) \u2014 basal metabolic rate: Katch\u2013McArdle (first equation) when body fat is known, otherwise Mifflin\u2013St Jeor (second equation)<\/li>\n<li>\\(AF\\) \u2014 activity factor (1.2\u20131.9), \\(d\\) \u2014 calorie deficit or surplus in %<\/li>\n<li>\\(T\\) \u2014 daily calorie target, \\(C\\) \u2014 net carbs in g, \\(P\\) \u2014 protein in g, \\(r\\) \u2014 protein per kg of lean mass, \\(F\\) \u2014 fat in g<\/li>\n<\/ul>\n<p>On keto, carbs and protein are set first: carbs stay below the limit that keeps you in ketosis, and protein is set from your lean mass. Fat then fills all the remaining calories, because it is the only adjustable macro.<\/p>\n<p>\r\n<\/section>\n<style id=\"wpcoderpro-inline-459\">.calculation-box {\r\n\tborder-bottom: none !important;\r\n}<\/style><section id=\"calculation\" class=\"calculation-box\" aria-labelledby=\"calculation-title\">\r\n\t<div id=\"calculation-title\" class=\"not-prose font-display\"><span class=\"icon icon-unordered-list\" aria-hidden=\"true\"><\/span><h2>Keto Macros \u2013 Calculation Example<\/h2><\/div>\r\n\r\n<\/p>\n<p><strong>Example:<\/strong> a 35-year-old woman, 165 cm tall, weighing 70 kg with 25% body fat, lightly active (1.375), aiming to lose fat with a 20% deficit, 20 g net carbs and 1.6 g protein per kg of lean mass.<\/p>\n<p>\\[ LBM = 70 \\times (1 - 0.25) = 52.5 \\text{ kg}, \\quad BMR = 370 + 21.6 \\times 52.5 = 1504 \\text{ kcal} \\]<\/p>\n<p>\\[ TDEE = 1504 \\times 1.375 = 2068 \\text{ kcal}, \\quad T = 2068 \\times 0.8 = 1654 \\text{ kcal} \\]<\/p>\n<p>\\[ P = 1.6 \\times 52.5 = 84 \\text{ g}, \\quad F = \\frac{1654 - 20\\times4 - 84\\times4}{9} = \\frac{1238}{9} \\approx 138 \\text{ g} \\]<\/p>\n<p><strong>Result:<\/strong> about 1654 kcal per day: 20 g net carbs (5% of calories), 84 g protein (20%), and 138 g fat (75%), or per meal across 3 meals: ~7 g carbs, 28 g protein and 46 g fat.<\/p>\n<p>\n\r\n<\/section>\n<h2>How to use the calculator<\/h2>\n<ol>\n<li>Choose your <strong>Sex<\/strong> and enter your <strong>Age<\/strong> \u2014 both feed the BMR estimate.<\/li>\n<li>Pick a <strong>Height format<\/strong> (centimeters or feet and inches) and enter your <strong>Height<\/strong> and <strong>Weight<\/strong>; you can switch the weight unit between kg and lb.<\/li>\n<li>If you know your body fat percentage (from a DEXA scan, a BIA scale or calipers), tick <strong>Use body fat % (more accurate BMR)<\/strong> and enter it. The calculator then switches to the Katch\u2013McArdle formula; otherwise body fat is estimated from your BMI, age and sex.<\/li>\n<li>Select your <strong>Activity level<\/strong> \u2014 the factor should reflect a typical week, not your best week.<\/li>\n<li>Choose a <strong>Goal<\/strong>: lose fat, maintain weight, or gain weight. For fat loss, set the <strong>Calorie deficit<\/strong> (15\u201320% is a sustainable pace); for gaining, set the <strong>Calorie surplus<\/strong>.<\/li>\n<li>Adjust the keto targets if needed: <strong>Net carb limit<\/strong> (20\u201325 g keeps most people in ketosis) and <strong>Protein per kg of lean mass<\/strong> (1.6 g\/kg is typical on keto).<\/li>\n<li>Choose <strong>Meals per day<\/strong> to get a per-meal breakdown, then read your results: daily calorie target with BMR and TDEE, a macro table in grams and % of calories, a macro split chart, and the per-meal amounts.<\/li>\n<\/ol>\n<h2>What keto macros are and how to read the result<\/h2>\n<p>A ketogenic diet works by keeping net carbohydrates (total carbs minus fiber) low enough that your body runs out of glucose and switches to burning fat and ketones. For most people that means 20\u201325 g of net carbs per day, which is why carbs are capped first in the calculation, not adjusted to fit a calorie target.<\/p>\n<p>Protein is set second. It has to be high enough to protect your muscle mass \u2014 especially in a calorie deficit, where eating too little protein means losing muscle along with fat \u2014 but not so high that it crowds out fat. That is why the target is based on lean body mass rather than total weight: two people who weigh the same but have different body fat percentages need different protein amounts.<\/p>\n<p>Fat is the flexible macro. After carbs and protein are fixed, fat simply supplies whatever calories remain to hit your daily target. This is why fat grams change the most when you adjust the deficit or surplus: on keto, fat is your energy dial. If the calculator shows fat below roughly 60% of calories, the combination may no longer be reliably ketogenic.<\/p>\n<p>The result is a starting point, not a verdict. Track your weight and how you feel over 2\u20134 weeks; if fat loss stalls, a slightly larger deficit or more activity usually works better than cutting protein. To check whether the deficit is producing results, try the <a href=\"https:\/\/wpcalc.com\/en\/beauty\/weight-loss-percentage-calculator\/\">weight loss percentage calculator<\/a>.<\/p>\n<h2>Activity factor reference<\/h2>\n<table>\n<thead>\n<tr>\n<th>Activity level<\/th>\n<th>Factor<\/th>\n<th>Typical day<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Sedentary<\/td>\n<td>1.2<\/td>\n<td>Desk job, little or no exercise<\/td>\n<\/tr>\n<tr>\n<td>Lightly active<\/td>\n<td>1.375<\/td>\n<td>Light exercise 1\u20133 days\/week<\/td>\n<\/tr>\n<tr>\n<td>Moderately active<\/td>\n<td>1.55<\/td>\n<td>Moderate exercise 3\u20135 days\/week<\/td>\n<\/tr>\n<tr>\n<td>Very active<\/td>\n<td>1.725<\/td>\n<td>Hard exercise 6\u20137 days\/week<\/td>\n<\/tr>\n<tr>\n<td>Extra active<\/td>\n<td>1.9<\/td>\n<td>Physical job plus hard daily training<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2>Assumptions and limitations<\/h2>\n<ul>\n<li>BMR equations are estimates \u2014 real maintenance calories can differ by 10\u201320% even with perfect inputs. People vary.<\/li>\n<li>If you do not enter body fat, it is estimated from BMI, age and sex (the Deurenberg formula). This is rough and less accurate for muscular or older adults; a measured reading is always better. For a measured body fat goal, the <a href=\"https:\/\/wpcalc.com\/en\/beauty\/army-body-fat-calculator-ar-600-9\/\">Army body fat calculator<\/a> estimates it from tape measurements.<\/li>\n<li>Gym BIA scales and even calipers can be off by several percentage points; a 3% error in body fat shifts both the protein target and the Katch\u2013McArdle BMR.<\/li>\n<li>The per-meal breakdown assumes equally sized meals. On keto this is optional \u2014 total daily macros matter most, though keeping each meal under about 10\u201315 g of net carbs helps some people stay in ketosis.<\/li>\n<li>Macro ratios alone do not guarantee ketosis: individual carb tolerance varies, and protein has a small glucose-producing effect. If you need to be certain, use a blood ketone meter.<\/li>\n<li>Deficits above 25% or daily calories below about 1200 kcal (women) \/ 1500 kcal (men) rarely end well \u2014 you risk muscle loss, fatigue and rebound eating. The calculator warns you about both.<\/li>\n<li>If you take medication for diabetes or blood pressure, changing to a keto diet can change your needs quickly \u2014 talk to your doctor before combining it with a calorie deficit.<\/li>\n<\/ul>\n<h2>Practical tips<\/h2>\n<ul>\n<li>Meet the protein target every day, especially on training days; it is the floor, not a suggestion.<\/li>\n<li>Count net carbs (total carbs minus fiber) and weigh foods for the first few weeks \u2014 covert carbs are the number one reason people don't reach ketosis.<\/li>\n<li>Weigh yourself at the same time of day and compare weekly averages, not daily numbers.<\/li>\n<li>Don't fear setting fat grams high: unlike protein and carbs, fat carries no separate physiological target on keto beyond your calorie goal. For the same logic applied to a non-keto diet, see the <a href=\"https:\/\/wpcalc.com\/en\/beauty\/macro-calculator-protein-carbs-and-fat\/\">macros calculator<\/a>.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Enter your sex, age, height, weight, body fat, activity level and goal to get your personal keto macros: daily calories plus net carb, protein and fat targets in grams, per day and per meal.<\/p>\n","protected":false},"author":3168,"featured_media":0,"comment_status":"open","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[22],"class_list":["post-67385","post","type-post","status-publish","format-standard","hentry","category-beauty","tag-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/67385","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/users\/3168"}],"replies":[{"embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/comments?post=67385"}],"version-history":[{"count":1,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/67385\/revisions"}],"predecessor-version":[{"id":67386,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/posts\/67385\/revisions\/67386"}],"wp:attachment":[{"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/media?parent=67385"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/categories?post=67385"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wpcalc.com\/en\/wp-json\/wp\/v2\/tags?post=67385"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}