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Keto Calculator

The ketogenic diet shifts your body into a fat-burning state called ketosis by drastically reducing carbohydrates and increasing fat intake. This calculator estimates your Total Daily Energy Expenditure (TDEE), then splits your calories into keto-friendly macro ratios so you know exactly how many grams of fat, protein, and net carbs to eat each day.

Quick Answer

Standard keto follows a 75% fat, 20% protein, 5% carb split. For a 2,000-calorie diet, that is roughly 167g fat, 100g protein, and 25g net carbs per day.

These results are estimates based on general formulas and are not a substitute for professional medical advice. Consult a healthcare provider before making health decisions.

Enter your details above to calculate your keto macros.

How the Formula Works

  1. Calculate your TDEE using the Mifflin-St Jeor equation and an activity multiplier.

    TDEE = BMR × Activity Multiplier

  2. Apply an optional calorie adjustment (surplus or deficit) to your TDEE.

    Daily Calories = TDEE ± Adjustment

  3. Select a keto preset to determine your macro percentages.

    Standard = 75/20/5 | Moderate = 65/25/10 | High-Protein = 60/35/5

  4. Calculate grams for each macro based on calories per gram.

    Fat grams = (Daily Cal × Fat%) / 9 Protein grams = (Daily Cal × Protein%) / 4 Net Carb grams = (Daily Cal × Carb%) / 4

Methodology & Sources

Reviewed and updated April 4, 2026 · Prepared by GetHealthyCalculators Editorial Team

This calculator estimates TDEE using the Mifflin-St Jeor BMR equation paired with activity multipliers, then distributes calories according to standard ketogenic macro ratios. Individual carb tolerance for ketosis varies — some people need to stay below 20g net carbs, while others can maintain ketosis at up to 50g.

References

  • The Ketogenic Diet: A Detailed Beginner's Guide to Keto · Healthline (reviewed by medical professionals)
  • Ketogenic diet for obesity: friend or foe? · International Journal of Environmental Research and Public Health
  • A new predictive equation for resting energy expenditure in healthy individuals · American Journal of Clinical Nutrition

Limitations

  • Individual carbohydrate tolerance for ketosis varies — some people enter ketosis at 50g net carbs while others need to stay below 20g.
  • TDEE estimates have a margin of error of roughly 10%, so your actual calorie and macro needs may differ.
  • This calculator provides net carb targets, not total carbs — subtract fiber from total carbs to get net carbs.
  • Keto is not recommended for everyone — people with certain medical conditions (such as pancreatitis, liver disease, or fat metabolism disorders) should consult a doctor before starting.
  • Long-term adherence to very low-carb diets can be challenging, and cycling in and out of ketosis may affect results.

Frequently Asked Questions

What is the ketogenic diet?
The ketogenic (keto) diet is a high-fat, moderate-protein, very low-carbohydrate eating plan. By severely limiting carbs (typically to 20–50g net carbs per day), your body shifts to burning fat for fuel in a metabolic state called ketosis.
What is the difference between Standard and High-Protein keto?
Standard Keto (75/20/5) keeps protein moderate and fat very high, which is the most studied ratio for ketosis. High-Protein Keto (60/35/5) increases protein to 35% of calories, which may help preserve muscle during weight loss but could make it harder for some people to stay in deep ketosis.
What are net carbs?
Net carbs equal total carbohydrates minus dietary fiber and sugar alcohols. Since fiber is not digested and does not raise blood sugar, keto dieters track net carbs to determine their effective carb intake.
How many carbs can I eat and stay in ketosis?
Most people enter ketosis when consuming 20–50g of net carbs per day, though the exact threshold varies by individual. Starting at 20g net carbs and gradually increasing can help you find your personal limit.
Should I adjust my calories on keto?
If your goal is weight loss, subtract 250–500 calories from your TDEE. For weight maintenance, eat at your TDEE. For muscle gain, add 250–500 calories. The calorie adjustment field in this calculator lets you customize this.
Is keto safe long-term?
Short-term keto diets (3–6 months) are generally considered safe for most healthy adults. Long-term safety data is more limited. Common concerns include nutrient deficiencies and cholesterol changes. Periodic check-ups with a healthcare provider are recommended.

Track your overall calorie deficit alongside keto macros

Calorie Deficit Calculator

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