How to Calculate Keto Macros: A Complete Guide
The ketogenic diet works by shifting your body from burning carbohydrates to burning fat for fuel — a metabolic state called ketosis. But getting the macros right is the difference between results and frustration. Too many carbs and you never enter ketosis. Too little protein and you lose muscle. Here is how to calculate your optimal keto macros with precision.
How the Keto Calculator works
The ToolStand Keto and Macro Calculator starts with your Basal Metabolic Rate using the Mifflin-St Jeor formula. It multiplies by your activity level to get your TDEE, applies your chosen deficit or surplus, and breaks calories into keto-friendly macronutrient ratios with a doughnut chart visualization.
Standard keto macro ratios
A standard ketogenic diet targets: 70-75 percent of calories from fat, 20-25 percent from protein, and 5-10 percent from carbohydrates, usually capped at 20-50g net carbs per day. The calculator displays these as both percentages and grams.
Net carbs vs. total carbs
The keto calculator focuses on net carbs: total carbohydrates minus fiber and sugar alcohols. Fiber does not raise blood sugar, so it does not count against your carb limit. Hit your protein target, stay under your carb limit, and fill remaining calories with fat.
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Further reading: MedlinePlus (NIH) — Diets