BMR → TDEE → calorie target, then net carbs and protein-first logic with fat filling the rest—plus charts, per-meal splits, and maintenance vs cut scenarios.
Personal stats
Improves LBM-based protein; required for Katch-McArdle BMR. If unknown, use a published visual body-fat chart from a reputable source to estimate.
Activity & goal
BMR method
Keto program preset
Carbs & keto type
22 g
Protein & meals
Preset uses ~1.5 g per kg lean mass when empty.
Daily targets
Calories
1,761
kcal / day
Fat
150.9 g
1358 kcal · 77%
Protein
78.8 g
315 kcal · 18%
Net carbs
22.0 g
88 kcal · 5%
BMR
1,420 kcal
TDEE
2,201 kcal
Lean body mass (est.)
52.6 kg
Weeks to goal (linear est.)
17.5 wk
Active vs rest day (protein)
Rest day protein target: 79 g. Higher training load: consider ~87 g with fat adjusted to 147 g at the same calories.
Ketosis checkBorderline for ketosisEducational only—not medical advice.
Maintenance vs cut scenarios
Same macro rules at four calorie levels (your TDEE and three deficits). Useful for comparing speeds.
Scenario
kcal
Fat (g)
Protein (g)
Carb (g)
Maintenance
2,201
199.8
78.8
22.0
Cut (15%)
1,871
163.1
78.8
22.0
Cut (25%)
1,651
138.6
78.8
22.0
Cut (35%)
1,431
114.2
78.8
22.0
Per-meal & weekly totals
Per meal (even split)
Calories: 587 kcal
Fat: 50.3 g
Protein: 26.3 g
Carbs: 7.3 g
Weekly totals (7× base day)
Calories: 12,328 kcal
Fat: 1056 g
Protein: 552 g
Carbs: 154 g
Macro calories
% of daily calories from each macronutrient (keto targets are calorie-heavy in fat)
Daily kcal1,761
Carbs5%
Protein18%
Fat77%
Calorie breakdown
Horizontal split of fat vs protein vs carb calories
Fat 77%
Protein 18%
Carbs 5%
Weekly macro overview
Seven identical baseline days for meal prep / grocery estimates.
Weight projection
Straight-line estimate from your calorie gap vs ~7,700 kcal per kg of tissue change—not a guarantee.
Macro split
Grams per day by macronutrient (visual proportion)
Total252 g
Carbs9%
Protein31%
Fat60%
For medical nutrition therapy (epilepsy, diabetes, renal disease), work with a clinician or registered dietitian.
Enter stats, activity, and goal; pick a keto preset or custom percentages; set net carbs and meals per day. Review calories, grams, charts, scenarios, and weekly totals.
Formula
BMR (Mifflin–St Jeor): 10×weight(kg) + 6.25×height(cm) − 5×age + s (s=+5 male, −161 female, −78 other). Katch–McArdle: 370 + 21.6×LBM(kg). TDEE = BMR × activity factor. Non-custom keto: carb kcal = 4×net g; protein g from LBM × preset multiplier; remaining kcal from fat at 9 kcal/g. Custom: normalize fat/protein/carb % then convert to grams.
Keto macros: how this calculator works
Use this page to translate your stats into daily calories and fat, protein, and carbohydrate grams—then visualize ratios for meal prep. It is educational, not medical nutrition therapy.
Energy: BMR and TDEE
BMR estimates resting metabolism. By default we use Mifflin–St Jeor. If you enter body fat %, you can switch to Katch–McArdle, which keys off lean body mass. TDEE multiplies BMR by an activity factor (sedentary through athlete). Your calorie target then applies a deficit or surplus based on your goal.
Keto presets and custom mode
Rigorous uses a lower protein multiplier per kg lean mass (closer to some therapeutic protocols).
Moderate and Relaxed raise protein targets for more flexibility.
Custom sets calorie percentages for fat, protein, and carbs (normalized to 100%).
Net carbs, TKD, and CKD
The net carb slider sets carbohydrate grams directly; fat fills remaining calories after protein. Targeted keto (TKD) adds optional training-day carbs. Cyclical keto (CKD) illustrates a higher-carb refeed day on the weekly chart (example pattern only—individualization matters).
Reading the charts
Macro donut (calories) shows fat, protein, and carbs as a share of daily energy—how keto usually should look (fat-heavy by calories).
Stacked bar is the same split in one glance.
Weekly bars stack macro calories by day for meal-prep totals.
Weight projection is a straight-line illustration from your calorie gap—not a promise of linear loss.
Ketosis indicator
The ketosis label is a simplified educational cue from carb grams only. Real ketone levels depend on adaptation, protein intake, activity, and more—use blood or breath testing if you need certainty.
FAQ
Is a ketogenic diet appropriate for me?
Not everyone should restrict carbohydrates. Discuss epilepsy, diabetes, pregnancy, kidney disease, lipid disorders, or disordered eating with a qualified clinician before major diet changes.
Why do my fat grams look high?
After setting net carbs and protein, remaining calories come from fat on non-custom presets. That is intentional for a fat-fueled macro plan.
Net carbs vs total carbs?
Net carbs typically subtract fiber (and sometimes certain polyols) per your food labels. This tool labels your target as net or total so the ketosis hint can stay a bit stricter in total-carb mode.
Do I need body fat percentage?
Optional. It improves lean-mass-based protein and unlocks Katch–McArdle BMR. Without it, we estimate lean mass for protein and use Mifflin–St Jeor unless you enter body fat.
Is there a food database or meal log?
No—this page stays a free calculator. Track foods in your favorite app and compare totals to the targets here.
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