Keto Macro Calculator

How it is calculated

Protein is set from body weight, carbohydrate is the cap you type, and fat fills the rest of the calories. The tool uses protein (g) = weight in kg × 1.6 (a fixed factor you cannot change), counts protein and carbohydrate at 4 kcal per gram, and gives fat the remainder: fat kcal = calories − protein kcal − carb kcal, then fat (g) = fat kcal ÷ 9 because fat has 9 kcal per gram. The fat share is fat kcal ÷ calories × 100. Grams are rounded to whole numbers. Weight must be in kilograms. If protein and carbohydrate alone use up all the calories, so nothing is left for fat, there is no result. Calories are what you enter; the tool does not work out your calorie need.

Common mistakes

• Entering weight in pounds; the tool multiplies by 1.6 g per kilogram, so a weight in pounds gives far too much protein (divide pounds by 2.2046 first).
• Entering total daily calories after a deficit, then expecting the macros to match a maintenance figure; the fat grams follow whatever calorie number you give.
• Thinking carbs here means net carbs or total carbs automatically. The field is simply the gram cap you decide on, so count consistently.
• Expecting the protein to change with the carb limit or goal. It is fixed at 1.6 g per kg of body weight.
• Using a very low calorie target with a high body weight: protein and carbs can use all the calories and the tool then returns no result.