How keto macros work
A standard ketogenic diet shifts your macronutrient balance to roughly 70% fat, 25% protein, and 5% carbohydrates, which is low enough in carbs to encourage the body to burn fat for fuel (ketosis) in most people.
The formula
This calculator takes your total daily calories and splits them according to your chosen percentages, converting each macro to grams using standard energy values: 9 calories per gram of fat and 4 calories per gram each for protein and carbohydrate.
Individual carb tolerance for ketosis varies, and some people need to go lower or can go slightly higher. This tool is for general educational and meal-planning purposes only and is not medical advice; consult a healthcare provider before starting any restrictive diet.
Last reviewed August 2026