Keto Macro Calculator
Plan keto macros — protein from body weight, a net-carb cap and fat filling the rest — from your TDEE and activity level.
Grams per kg of body weight. 1.6-2.2 g/kg is common on keto.
Net carbs = total carbs minus fibre. Kept between 10-100 g daily.
Daily calories (TDEE)
2,507 kcal
Mifflin-St Jeor × activity
BMR
1,618 kcal
At complete rest
Fat target
217.7 g
Fills remaining calories
Protein
112 g
17.9% of calories
Net carbs
25 g
4% of calories
Fat
217.7 g
78.2% of calories
Estimates only — a standard keto split is roughly 70-80% fat, 15-25% protein and under 5% carbs. Check with a doctor or dietitian before starting keto, especially if you have diabetes or kidney issues.
Last updated: August 2026
How this calculator is verified
Checked by True Calculator automated test suite on
- Formula verified against a published worked example in the automated test suite
- Edge cases (zero, negative, boundary and unit-mismatch inputs) covered by unit tests
The full verification method is on our how we verify page. Found an error? Tell us and we will re-check it.
When to Use This Calculator
The keto calculator suits anyone planning a low-carbohydrate diet for weight management, better blood-sugar control under medical guidance, or simply less dependence on refined carbs. Indian users often use it to translate classic keto rules into paneer, ghee, eggs, nuts and green-vegetable portions, and to see how much of their favourite dal or roti fits the daily carb cap. Athletes adapting to fat-adaptation protocols and people managing insulin resistance use the macro split to keep protein adequate while carbs stay low. Because the plan is built on an individual TDEE rather than a fixed 2,000-kcal template, it scales from a small, lightly active woman to a large, training man. Anyone with diabetes, kidney disease or a history of disordered eating should review the plan with a doctor before starting.
How to Use This Calculator
- Step 1: Select your sex and enter your weight, height and age.
- Step 2: Choose your activity level — it sets the TDEE the plan is built around.
- Step 3: Set protein per kg of body weight (1.6 g/kg is the default) and your net-carb cap.
- Step 4: Read the result cards for your daily calories, protein, net carbs and fat targets, plus the calorie split percentages.
Worked Example
A moderately active 30-year-old man, 70 kg and 170 cm, has a Mifflin-St Jeor BMR of about 1,618 kcal, which at the 1.55 moderate factor gives a TDEE of about 2,507 kcal. At 1.6 g/kg his protein target is 112 g and his net-carbs cap is 25 g, together worth 548 kcal. Fat then fills the remaining 1,959 kcal, which works out to about 217.7 g — a split of roughly 78% fat, 18% protein and 4% carbs, squarely in the standard ketogenic range.
Tips and Common Mistakes
- •Tip 1: Track net carbs (total carbs minus fibre) for Indian vegetables and dal before counting them as 'free'.
- •Tip 2: Add electrolytes — salt, potassium and magnesium — in the first week to blunt the keto flu.
- •Tip 3: Prioritise protein in the first weeks; under-eating protein is the most common keto mistake for Indian vegetarians.
- ✗Mistake 1: Letting fat calories exceed your TDEE — keto is not an all-you-can-eat-fat diet.
- ✗Mistake 2: Skipping the fibre; very low-carb diets can constipate, so keep green vegetables and seeds in the plan.
Frequently Asked Questions
What are the standard keto macro ratios?
A typical ketogenic diet gets about 70-80% of calories from fat, 15-25% from protein and under 5-10% from net carbs — usually under 20-50 g of net carbs a day. The calculator sets protein from your body weight, caps net carbs, and lets fat fill the remaining calories.
What are net carbs?
Net carbs are total carbohydrates minus fibre and sugar alcohols, because those are not fully digested and absorbed. Many Indian foods are naturally low in net carbs — leafy greens, cauliflower, paneer and eggs — while rice, wheat rotis and potatoes are high.
How much protein should I eat on keto?
Most guidelines suggest 1.2-2.2 g per kg of body weight to protect muscle while in ketosis; this calculator defaults to 1.6 g/kg and accepts up to 3.5 g/kg. Very high protein can reduce ketone production in some people, so stay within the suggested range.
Will keto work with a vegetarian Indian diet?
It is possible but harder. Paneer, ghee, eggs, nuts, seeds, coconut and most green vegetables fit keto well, while lentils, chickpeas, rice and wheat are high in carbs. Protein targets may need effort — consider whey or plant protein supplements to fill the gap.
Is keto safe for everyone?
No. People with diabetes on insulin or sulfonylureas, kidney disease, gallbladder issues or a history of eating disorders need medical supervision before starting. Anyone on medication should check with a doctor, because keto can change how medications work.
How long does it take to enter ketosis?
With net carbs under about 20-50 g daily, most people reach nutritional ketosis in 2-7 days. Early symptoms like fatigue, headache and brain fog (the 'keto flu') usually pass in the first week and ease with electrolytes and water.
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