Keto Macro Calculator
Get a personalized calculation of your daily ketogenic macronutrient targets. Our AI tool uses your unique profile to provide a precise roadmap for your keto success.
Disclaimer: This tool provides general information only and is not medical advice. Consult healthcare professionals before making dietary changes.
How It Works
Enter Your Details
Provide your basic info like age, weight, height, and activity level.
AI Analyzes Your Profile
Our algorithm calculates your calorie needs and the optimal macronutrient ratios for ketosis.
Get Your Custom Macros
Instantly receive your daily targets for calories, protein, fat, and net carbs.
Benefits of Our AI Calculator
Precision for Success
Uses scientifically-backed formulas to give you accurate targets you can rely on to see results.
Eliminate Guesswork
Stop guessing. Get clear, actionable numbers to structure your diet with confidence.
Foundation for Meal Planning
Use your calculated macros as a guide to find recipes and plan your meals for the week.
Completely Free
Get your personalized nutrition plan at no cost and with no sign-up required. It's the perfect first step on your journey.
Understanding Macronutrients on Keto
Learn the essential building blocks of the ketogenic diet and why precise calculations matter
Fats (70-75%)
Your primary energy source providing 9 calories per gram
- • Avocados, olive oil, nuts
- • Keeps you satiated longer
- • Supports hormone production
Proteins (20-25%)
Essential for muscle and body function at 4 calories per gram
- • Meat, fish, eggs
- • Maintains muscle mass
- • Supports immune system
Carbs (5-10%)
Strictly limited to trigger ketosis at 4 calories per gram
- • Low-carb vegetables only
- • Typically 20-50g net daily
- • Triggers fat burning mode
Why Precise Macro Calculation Matters
Achieve Ketosis Faster
Keeping carbs below 20-50g daily switches your body from glucose to ketone burning
Preserve Muscle Mass
Adequate protein prevents muscle loss and maintains your metabolism during weight loss
Steady Energy Levels
Proper fat intake eliminates blood sugar crashes and provides consistent energy all day
Accelerate Results
The right macro balance helps you reach weight loss or muscle gain goals faster
The Science Behind Our AI Calculator
🔬 Mifflin-St Jeor Equation
Uses gold-standard formula to calculate your Basal Metabolic Rate (BMR) - calories needed at rest
- • Factors: age, gender, weight, height
- • Recognized by nutrition professionals worldwide
- • Most accurate BMR estimation method
âš¡ Activity Multipliers
Applies activity level adjustments to calculate Total Daily Energy Expenditure (TDEE)
- • Sedentary to Very Active levels
- • Adjusts for exercise and lifestyle
- • Personalizes your calorie targets
AI Enhancement: Our calculator combines these proven formulas with AI analysis to provide personalized keto-specific macro ratios optimized for your goals
Frequently Asked Questions
Yes, our AI calculator uses the Mifflin-St Jeor equation, widely considered the gold standard for estimating basal metabolic rate, combined with activity level multipliers. It provides a highly accurate starting point for a standard ketogenic diet. The calculator takes into account your age, weight, height, gender, and activity level to provide personalized recommendations that have been validated by nutritional science.
It's a good idea to recalculate your macros for every 10-15 lbs of weight loss, or if your activity level changes significantly. This ensures your targets stay aligned with your body's current needs. As you lose weight, your body requires fewer calories to maintain itself, so adjusting your macros helps you continue making progress toward your goals.
Net carbs are the total carbohydrates in a food minus the fiber and certain sugar alcohols. These are the carbs your body can digest and that impact blood sugar. Tracking net carbs is the standard on a ketogenic diet. For example, if a food has 10g of total carbs and 3g of fiber, it contains 7g of net carbs. This is the number that matters for staying in ketosis.
The standard ketogenic diet typically follows a macro ratio of approximately 70-75% fat, 20-25% protein, and 5-10% carbohydrates. However, these percentages can vary based on individual factors like activity level, metabolic health, and specific goals. Our calculator provides personalized ratios based on your unique profile to optimize your results.
After calculating your macros, use a food tracking app like MyFitnessPal, Cronometer, or Carb Manager to log your daily meals. Weigh your food with a kitchen scale for accuracy, especially when starting out. Our Personal Tracker Dashboard also helps you monitor your progress over time with detailed calorie tracking and meal logging features.
Yes! While our calculator provides a standard keto macro breakdown, you can adjust based on your specific goals. If you're very active or doing strength training, you might increase protein. If you're struggling with hunger, slightly increasing fat can help with satiety. Always make gradual adjustments and monitor how your body responds.
If you're not seeing results after 2-3 weeks, first ensure you're accurately tracking everything you eat and drink. Hidden carbs and portion sizes can make a big difference. Also verify you're truly in ketosis using ketone test strips or a blood meter. If everything checks out, you may need to reduce your calorie intake by 10-15% or increase your activity level.
Next Step: Find Your Recipes
Now that you have your macros, let our AI Recipe Finder discover delicious meals that perfectly match your new targets.
Find Recipes Now