Keto Macro Calculator
Calculate your personalised ketogenic diet macros — daily fat, protein, and net carb targets — based on your body stats, activity level, and keto variant. Supports kg and lbs.
Keto Macro Calculator
Fat · Protein · Net Carbs · Calories
The keto calculator uses the Mifflin-St Jeor equation to estimate your BMR, applies your activity multiplier and goal modifier to find your target calories, then distributes those calories across fat, protein, and net carbs according to your chosen keto variant. Net carbs (total carbs minus fibre) are limited to 20–50 g depending on variant.
Keto Variant Macro Ratios
| Variant | Fat % | Protein % | Net Carbs % | Best For |
|---|---|---|---|---|
| Standard Keto (SKD) | 70–75% | 20–25% | 5% | Weight loss, general health |
| Targeted Keto (TKD) | 65–70% | 20–25% | 10–15% (around workouts) | Active individuals |
| Cyclical Keto (CKD) | 70–75% (keto days) | 20–25% | 5% / high-carb 2 days | Athletes, bodybuilders |
| High-Protein Keto | 60–65% | 30–35% | 5% | Muscle retention, satiety |
How the Keto Diet Works for Fat Loss
The ketogenic diet works primarily by reducing insulin levels and shifting the body's fuel source from glucose (carbs) to ketones (from fat). When carbohydrate intake drops below approximately 50 g/day, liver glycogen depletes within 24–48 hours, and the liver begins converting fatty acids into ketone bodies — acetoacetate, beta-hydroxybutyrate, and acetone. These ketones fuel the brain and muscles. The result is increased fat oxidation, reduced hunger (due to lower insulin and higher satiety hormones), and often rapid initial weight loss from water and glycogen depletion. Long-term fat loss depends on maintaining a calorie deficit, just as with any diet — keto does not override basic energy balance.