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Keto Macro Calculator
Calculate personalised ketogenic diet macros based on your calorie goal and body metrics.
Your Total Daily Energy Expenditure
Results
Target Calories2,000 kcal
Protein120 g
Fat160 g
Net Carbs (keep <25g)19 g
What is it?
A ketogenic macro calculator that sets high-fat, moderate-protein, and minimal-carb targets to maintain ketosis.
How to use
Enter your TDEE, body weight, and select your goal (cut, maintenance, or lean bulk). Fat and carb targets are generated automatically.
Example scenario
A 75 kg person at 2000 kcal TDEE in maintenance targets 120g protein, ~178g fat, and keeps carbs under 25g to stay in ketosis.
Pro tip
Track net carbs (total carbs minus fibre). Staying below 25g net carbs per day is the standard ketosis threshold.