Keto Macro Calculator
Calculate your perfect keto macronutrients (fat, protein, carbs) for weight loss, maintenance, or muscle gain. Get personalized keto meal plans.
Step 1: Personal Information
Understanding Keto Macros
The ketogenic diet typically consists of 70-75% fat, 20-25% protein, and 5-10% carbs. This calculator helps you find your ideal macro ratios for your goals.
Step 2: Keto Goals & Preferences
Keto Macro Ratios
Standard Keto: 70% Fat, 25% Protein, 5% Carbs
High Protein Keto: 60% Fat, 35% Protein, 5% Carbs
Modified Keto: 65% Fat, 30% Protein, 5% Carbs
Your Keto Macros Results
Daily Calorie Target
Keto-Friendly Food Examples
| Food | Serving | Fat (g) | Protein (g) | Carbs (g) | Net Carbs |
|---|
Sample Keto Meal Plan
Breakfast (approx. 450 kcal)
3 eggs cooked in 1 tbsp butter, 2 slices bacon, ½ avocado, 1 cup spinach
Lunch (approx. 550 kcal)
Grilled chicken salad with 150g chicken, mixed greens, ½ avocado, olive oil dressing, 30g feta cheese
Dinner (approx. 650 kcal)
200g salmon baked in butter, 200g roasted broccoli with olive oil, side salad with ranch dressing
Snacks (approx. 200 kcal)
Handful of macadamia nuts, string cheese, or celery with almond butter
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