Quick Answers. Smarter Keto Decisions.
Know Exactly What to Eat to Reach Your Keto Goals.
Find your personalized daily calories, protein, net carbs, fat, and water goals in less than 30 seconds.
Personalized Results
Built specifically for your body and goals.
High-Protein Keto
Designed around a high-protein, low-carb approach.
Takes Less Than 30 Seconds
No complicated forms or guesswork.
Your Personalized Keto Targets
Know exactly what to aim for every day. Your numbers. Your goals. One simple plan.
Daily Calories
Personalized daily calorie target.
Protein
High-protein daily target.
Fat
Personalized daily fat target.
Net Carbs
Clear daily low-carb target.
Water
Daily hydration starting target.
LET’S CALCULATE YOUR PERSONALIZED MACROS
Start with a few basics about you.
Free calculator. Enter your email at the end to see and receive your results.
HOW ACTIVE ARE YOU?
Choose the option that best describes a typical week.
WHAT’S YOUR PRIMARY GOAL?
YOUR PERSONALIZED KETO MACROS ARE READY!
Enter your email to receive your personalized calculator results.
This calculator provides general estimates for educational purposes only and is not medical advice. Results may not be appropriate during pregnancy or breastfeeding, for anyone under 18, or for people with diabetes, kidney disease, heart disease, an eating disorder, or other medical conditions. Consult a qualified healthcare professional before making significant dietary changes.
YOUR PERSONALIZED DAILY KETO TARGETS
Based on your body, activity level, and goal, here are your estimated daily targets:
Your Numbers. Your Goals. Your Plan.
EMAIL ME MY RESULTS
Enter your email to see your targets. We’ll send you a copy too.
Educational Note:
These targets are estimates designed to provide a practical starting point. Individual needs may change with progress, activity, and other factors.
Goal: — Activity: — BMI: —
20 g net carbs is a strict keto starting target, not a guarantee of ketosis for every person.
Your estimate reached our calculator safety floor. Please consult a qualified healthcare professional for an individualized target.
How we calculated this
Resting energy uses the Mifflin-St Jeor equation. We apply your activity multiplier, then your selected goal adjustment.
Protein uses 1.6 g/kg of reference weight, with the BMI 30 adjusted-weight rule, a 35% calorie cap, and a 200 g/day maximum. Net carbs are set to 20 g/day. Fat receives the remaining calories.
Estimated daily fluids are selected from the specification’s sex/activity reference table. They are not a medical fluid prescription.
How to Use Your Numbers
- Protein: Make this the priority and distribute it across meals/snacks.
- Net Carbs: Track daily net carbs and aim around/below the displayed target.
- Fat: Fat is a flexible energy target, not a requirement to force-feed.
- Calories: Treat this as the overall estimated daily energy target.
- Fluids: Needs may be higher with heat, prolonged exercise, illness, pregnancy or breastfeeding, and may need restriction for some heart or kidney conditions.
This calculator provides general estimates for educational purposes only and is not medical advice. Results may not be appropriate during pregnancy or breastfeeding, for anyone under 18, or for people with diabetes, kidney disease, heart disease, an eating disorder, or other medical conditions. Consult a qualified healthcare professional before making significant dietary changes.
How It Works
Getting your personalized keto targets is quick and simple. Just share a few basic details, choose your activity level and goal, and we’ll calculate clear daily targets tailored to you.
01
Tell Us About You
Enter your age, height, weight, sex, activity level, and primary goal so the calculator can understand your body and create a more personalized starting point.
02
We Calculate Your Targets
Using the information you provide, the calculator works out personalized daily targets for calories, protein, net carbs, fat, and hydration based on your selected goal.
03
Get Your Results Instantly
See your personalized daily keto targets clearly in one place, including calories, protein, net carbs, fat, and water, so you know exactly what to aim for.
Built for High-Protein, Low-Carb Results.
Unlike generic macro calculators, this tool focuses on personalized high-protein keto targets designed around your body, lifestyle, activity level, and goals.
- Personalized to You: Your targets are based on your age, height, weight, activity level, and personal goal for a more tailored approach.
- Protein Comes First: Protein is calculated independently based on your body and goal instead of simply using a generic percentage of total calories.
- Net Carbs Made Simple: Get a clear daily net-carb target that makes following a low-carb, keto-focused approach much easier and less confusing.
- Everything in One Place: See your daily calories, protein, net carbs, fat, and water targets together in one simple and easy-to-understand result.
- Results in seconds: Get your personalized targets immediately without spreadsheets, complicated formulas, or time-consuming calculations, so you can start with clear numbers right away.
YOUR PERSONALIZED DAILY KETO TARGETS
Your personalized results will appear here after you complete the calculator.
Turn Your Numbers Into Real Results
Your personalized macros give you a clear starting point. Here’s how to use each number to build simple, sustainable habits and stay on track with your goals.
Protein
Make this the priority and distribute it across meals and snacks.
Net Carbs
Track daily net carbs and aim around/below the displayed target.
Fat
Use fat to complete meals and the remaining energy target; do not force extra fat.
Calories
Treat as the overall estimated daily energy target.
Water
Treat as a hydration starting point and adjust for activity, heat, and individual needs.
Build Your Keto Plate With Confidence
Use this simple visual guide to turn your personalized macro targets into balanced, high-protein keto meals that are easier to plan and follow.
Protein
Choose a high-quality protein source such as chicken, fish, eggs, beef, or other lean protein options.
Low-Carb Vegetables
Fill your plate with non-starchy vegetables like leafy greens, broccoli, cucumber, zucchini, cauliflower, or peppers.
Healthy Fats
Add satisfying fat sources such as avocado, olive oil, nuts, seeds, or other keto-friendly options.
Everything You Need to Know
Get quick answers about how the Keto Macro Calculator works, what your results include, and how to use your personalized daily targets.
Yes. The calculator is 100% free, with no credit card required.
You’ll receive estimated daily targets for calories, protein, 20g net carbs, fat, fluids, and your BMI.
Your estimates are based on your age, sex, height, weight, activity level, and selected goal.
Yes. You can update your information and recalculate your targets while keeping your previous answers available.
Yes. You can download your results as a PDF or send a copy to your email.
Ready To Stop Guessing?
Get your personalized high-protein keto macros in less than 30 seconds.
Results are estimates for general nutrition and educational purposes. Individual needs vary.
Important Links
Results are estimates for general nutrition and educational purposes. Individual needs vary.
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