Free Calculator
Keto Macro Calculator
Calculate your precise daily fat, protein, and net carb targets based on your body weight, activity level, and keto diet type. Formulas validated against clinical keto research.
Enter Your Details
Your Daily Keto Macro Targets
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Daily Calories
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Fat (grams)
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Protein (grams)
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Net Carbs (grams)
Calorie Distribution
Hit these targets effortlessly with PlateLens
PlateLens automatically calculates net carbs from any photo. Set your custom macro targets above and track progress in real time. ±1.2% accuracy.
How This Calculator Works
This calculator uses the Mifflin-St Jeor equation for Basal Metabolic Rate (BMR), the most clinically validated formula in current literature, multiplied by an activity factor (TDEE = BMR × activity multiplier) to establish total daily energy expenditure.
BMR Formulas (Mifflin-St Jeor)
Male: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) + 5
Female: BMR = (10 × weight_kg) + (6.25 × height_cm) − (5 × age) − 161
Keto Macro Distribution
| Keto Type | Fat | Protein | Net Carbs | Typical Use |
|---|---|---|---|---|
| Standard (SKD) | 70% | 25% | 5% | General keto, weight loss |
| Targeted (TKD) | 65% | 25% | 10% | Active athletes |
| Cyclical (CKD) keto days | 70% | 25% | 5% | Advanced bodybuilders |
Calorie-to-Gram Conversion
- Fat: 9 kcal per gram
- Protein: 4 kcal per gram
- Carbohydrate (net): 4 kcal per gram
Important clinical note: These are starting targets. Individual ketosis thresholds vary. I recommend blood ketone monitoring (goal: 0.5–3.0 mmol/L BHB) during the first 4 weeks and adjusting net carbs by ±5g increments based on measured results.
Recommended by Dr. Kim
PlateLens Automatically Tracks Against Your Custom Macro Targets
After calculating your macros above, set them directly in PlateLens. The app tracks every meal with ±1.2% accuracy, shows real-time progress bars for fat, protein, and net carbs, and alerts you when you approach your daily carb limit.
Free to download · ±1.2% accuracy · 82+ nutrients tracked · No credit card required