Keto Macros Calculator

Keto Macros is evaluated from Sex, Age and Weight. The calculation reports Daily Calorie Target, Net Carbs and Protein.

Results

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About the Keto Macros Calculator

Keto Macros is treated here as a quantitative relation between Sex, Age, Weight and Height and Daily Calorie Target, Net Carbs, Protein and Fat.

The calculator uses a multi formula configuration. Each reported value is read as a direct evaluation of the stored rules with the declared field formats and units.

Formula basis:
Calorie Target = TDEE x (1 - 0.20 for weight loss OR 1 + 0.10 for gain)
Net Carbs = Fixed 25g (strict keto threshold)
Protein = Lean Body Mass x 1.8g/kg
Fat = (Target Calories - Protein x 4 - Carbs x 4) / 9

Interpret the outputs in the order shown by the result fields. Optional inputs affect only the outputs that depend on those variables.

Formula & How It Works

The calculation applies the following relations exactly as recorded in the metadata:

Calorie Target = TDEE x (1 - 0.20 for weight loss OR 1 + 0.10 for gain)
Net Carbs = Fixed 25g (strict keto threshold)
Protein = Lean Body Mass x 1.8g/kg
Fat = (Target Calories - Protein x 4 - Carbs x 4) / 9

Each output field is produced by substituting the supplied inputs into the relevant relation and then applying the declared rounding or text format.

Worked Examples

Example 1: Keto Weight Loss — Male, 90 kg, 25% BF, Sedentary

Inputs

sex: male age: 40 weight_kg: 90 height_cm: 175 activity_level: 1.2 goal: lose body_fat_pct: 25
Daily Calorie Target: 1,727 kcal. Net Carbs: 25 g. Protein: 122 g. Fat: 127 g. Carbs%: 5.8%. Protein%: 28.1%. Fat%: 66.1%

With Sex = male, Age = 40, Weight = 90 and Height = 175 as the stated inputs, the result is Daily Calorie Target = 1,727 kcal, Net Carbs = 25 g and Protein = 122 g. Each value corresponds to the declared output fields.

Example 2: Keto Maintenance — Female, 62 kg, Lightly Active

Inputs

sex: female age: 35 weight_kg: 62 height_cm: 163 activity_level: 1.375 goal: maintain body_fat_pct: 28
Daily Calorie Target: 1,791 kcal. Net Carbs: 25 g. Protein: 80 g. Fat: 152 g. Carbs%: 5.6%. Protein%: 17.9%. Fat%: 76.5%

With Sex = female, Age = 35, Weight = 62 and Height = 163 as the stated inputs, the result is Daily Calorie Target = 1,791 kcal, Net Carbs = 25 g and Protein = 80 g. Each value corresponds to the declared output fields.

Example 3: Active Male — 75 kg, 15% BF, Moderate Activity

Inputs

sex: male age: 28 weight_kg: 75 height_cm: 180 activity_level: 1.55 goal: maintain body_fat_pct: 15
Daily Calorie Target: 2,697 kcal. Net Carbs: 25 g. Protein: 115 g. Fat: 238 g. Carbs%: 3.7%. Protein%: 17%. Fat%: 79.3%

With Sex = male, Age = 28, Weight = 75 and Height = 180 as the stated inputs, the result is Daily Calorie Target = 2,697 kcal, Net Carbs = 25 g and Protein = 115 g. Each value corresponds to the declared output fields.

Example 4: Therapeutic Keto — Epilepsy Management, 50 kg Female

Inputs

sex: female age: 25 weight_kg: 50 height_cm: 160 activity_level: 1.2 goal: maintain body_fat_pct: 22
Daily Calorie Target: 1,457 kcal. Net Carbs: 25 g. Protein: 70 g. Fat: 120 g. Carbs%: 6.9%. Protein%: 19.3%. Fat%: 73.9%

With Sex = female, Age = 25, Weight = 50 and Height = 160 as the stated inputs, the result is Daily Calorie Target = 1,457 kcal, Net Carbs = 25 g and Protein = 70 g. Each value corresponds to the declared output fields.

Common Use Cases

  • Calculate keto macros for weight loss
  • Find net carb limit for ketosis
  • Determine fat and protein targets on keto diet
  • Calculate macros for therapeutic ketogenic diet