Keto Macro Calculator
Turn any daily calorie target into keto macros — about 70% fat, 25% protein and 5% carbohydrate — with exact gram targets worked out from the Atwater factors.
Calculate Your Macros
Enter your daily calorie target. Typical ranges: 1,200–2,000 kcal (weight loss), 2,000–3,000 kcal (maintenance), 3,000–5,000+ kcal (athletic or bulking).
Range: 15–100 years. Adult macro ratios aren’t validated for under-19s — add your age and we’ll flag if these targets need a paediatrician’s sign-off.
Moderate exercise most days of the week. Recommended protein: 1.2–1.6 g/kg body weight (ISSN guidelines).
*This calculator is for informational purposes only. Please consult a healthcare professional before making any health decisions. See our medical disclaimer for more information.
Calculations are powered by the Atwater General Factor System, the universally accepted standard for macronutrient caloric conversion (protein: 4 kcal/g, carbohydrate: 4 kcal/g, fat: 9 kcal/g).
Quick Answer
What Are Keto Macros?
A keto split is roughly 70% fat, 25% protein and 5% carbohydrate. The tool converts those shares into grams using the Atwater factors — fat at 9 calories per gram, protein and carbohydrate at 4. Enter your daily calorie total above and the exact gram targets appear at once.
What a Keto Macro Split Actually Is
A keto split describes a day in which carbohydrate is held low enough — around 5%, often expressed as a 20–50 gram cap — that fat becomes the primary source of energy rather than carbohydrate. Protein sits moderate in the middle, roughly a quarter of calories, and fat takes the large remainder. On this page that pattern is treated purely as a percentage split converted into grams: it describes how the calories are arranged, and does not diagnose, prescribe or endorse the approach for anyone. The arithmetic is the same as any other split — only the shares are unusual, with fat carrying most of the day.
How the Gram Targets Are Worked Out
Take a 2,000-calorie day on the ~70/25/5 split. Fat is 70% of 2,000, which is 1,400 calories, and at 9 calories per gram that is about 156 grams. Protein is 25%, or 500 calories, at 4 calories per gram — 125 grams. Carbohydrate is the last 5%, just 100 calories, again at 4 calories per gram, which comes to 25 grams. So 2,000 keto calories is about 156 g fat, 125 g protein and 25 g carbohydrate. Enter your own total above to see it worked for your number, and set that total first with the Calorie Deficit Calculator if you need it.
Adjusting the Carb Number
Many keto plans set carbohydrate as a flat gram cap — commonly 20 to 50 grams a day — rather than as a percentage. You can do either: fix the carbohydrate number and the tool re-splits the rest of the calories between protein and fat. To size protein sensibly against your body weight instead of leaving it as a flat 25%, use the Protein Intake Calculator. These figures are general estimates for healthy adults, not medical advice — consult a clinician if managing a medical condition.
Gram targets use the Atwater general factor system — protein and carbohydrate at 4 calories per gram, fat at 9 — the same standard published in the Dietary Reference Intakes for Macronutrients (National Academies of Sciences, 2005). The split is arithmetic, not a personalised prescription; individual needs vary, so check with a clinician or registered dietitian before making changes if you manage a medical condition.
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