Mr Calcu | Discover your perfect keto macro balance to burn fat, boost energy, and hit your health goals faster.

Master your ketogenic journey with our keto macro calculator. Unlock fat-burning potential and achieve lasting energy with tailored macro goals.

Keto Macro Calculator

Metric

Imperial

Age

Sex

Weight (kg)

Height (cm)

Activity Level

Macro Ratio

Fat: 70%

Keto Macro Calculator Guidelines

You’re just a few clicks away from your ideal keto plan.

How to Use the Keto Macro Calculator

Enter Personal Data: Age, sex, weight, and height
Select Activity Level: Sedentary, Lightly Active, Moderately Active, Very Active
Choose Your Goal: Fat loss, maintenance, or muscle gain
Adjust Ratios: Modify the default macro percentages to fit your dietary needs
Review Output: Get your daily gram targets for fat, protein, and carbs

Be consistent with tracking to maintain nutritional ketosis and reach your goals faster.

Keto Macro Calculator Description

What Are Keto Macros?

The ketogenic diet is designed to shift your body's metabolism into a state of ketosis. This metabolic state relies on ketone bodies—produced from fat—as your main energy source instead of glucose.

Why You Must Track Your Macros

Ensure you're consuming enough fat to fuel ketosis
Limit carbs to stay in a fat-burning state
Adjust protein to preserve lean muscle without raising blood sugar

Pro Tip: A personalized macro breakdown helps prevent stalls and maximizes fat loss while supporting muscle retention and energy levels.

Macro Calculation Formulas

BMR: Mifflin-St Jeor Equation

Men: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age + 5
Women: BMR = 10 × weight(kg) + 6.25 × height(cm) - 5 × age - 161

Total Daily Energy Expenditure (TDEE)

TDEE = BMR × Activity Factor

Macro Grams Calculation

Fat grams = (Fat % × TDEE) ÷ 9
Protein grams = (Protein % × TDEE) ÷ 4
Carbohydrate grams = (Carb % × TDEE) ÷ 4

Scientific Backing

Research shows a well-formulated ketogenic diet can improve:

Insulin resistance and blood sugar control
Triglycerides and HDL cholesterol levels
Weight loss and body composition

Source: Journal of the American Medical Association (JAMA)

Start calculating your custom keto macros now and make every meal count toward your transformation!

Example Calculation

Profile	Activity Level	Calories	Fat (g)	Protein (g)	Carbs (g)
Male, 30, 80kg, 180cm	Moderately Active	2500	208g	125g	31g
Female, 45, 65kg, 165cm	Sedentary	1600	124g	80g	20g
Athlete, 28, 75kg, 175cm	Very Active	3000	240g	150g	38g
Senior, 70, 60kg, 160cm	Lightly Active	1700	136g	85g	21g
Postpartum, 34, 68kg, 162cm	Moderately Active	2200	176g	110g	28g

Frequently Asked Questions

A keto macro calculator is a tool that helps you determine your ideal daily intake of carbohydrates, protein, and fat for a successful ketogenic diet.

Enter your age, sex, weight, and height, select your activity level, and adjust the macro ratios according to your needs.

Excess protein can be converted into glucose via gluconeogenesis, potentially interrupting ketosis. It's crucial to maintain moderate protein levels as per your TDEE.

Typically, net carbs should be kept under 20–50 grams per day. This varies by individual tolerance and activity level.

Yes, users with higher lean mass or metabolic conditions should select accurate activity levels and may adjust macro percentages manually for optimized results.

Each gram of fat = 9 calories, protein = 4 calories, and carbohydrates = 4 calories. Total calories = (Fat × 9) + (Protein × 4) + (Carbs × 4).

Yes. On training days, some users increase protein slightly or allow extra carbs if doing targeted keto. This tool can be used daily to adjust based on workload.

Keto can reduce circulating insulin levels and improve insulin sensitivity. Lower carb intake leads to decreased glucose spikes, helping regulate blood sugar.

For fat loss, a common keto macro ratio is 70% fat, 25% protein, and 5% carbs. This balance promotes ketosis while supporting lean muscle preservation.

Mr Calcu | Discover your perfect keto macro balance to burn fat, boost energy, and hit your health goals faster.

Keto Macro Calculator

Keto Macro Calculator Guidelines

How to Use the Keto Macro Calculator

Keto Macro Calculator Description

What Are Keto Macros?

Why You Must Track Your Macros

Macro Calculation Formulas

BMR: Mifflin-St Jeor Equation

Total Daily Energy Expenditure (TDEE)

Macro Grams Calculation

Scientific Backing

Example Calculation

Frequently Asked Questions

What is a keto macro calculator?

How to use the keto macro calculator?

What happens if I consume too much protein on keto?

How low should my carbs be to stay in ketosis?

Can this calculator handle edge cases like high muscle mass or hypothyroidism?

How are calories from macros calculated?

Do I need to adjust my macros on workout vs rest days?

How does keto work for people with insulin resistance?

What is the best keto macro ratio for fat loss?

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