Keto Macro Calculator

Estimate your daily keto macros using the Mifflin-St Jeor equation. Default plan targets about 20g net carbs for strict keto.

How to use this

Pick the eating plan that fits you (keto, insulin resistance, or moderate low carb).
Enter your age, sex, weight, height, and how active you are.
Your daily protein, net carbs, and fat targets show on the right — use them as a simple daily guide.

Tell us about you

Results update automatically as you fill this in. No sign-up required.

Which plan fits you?

Keto = strictest (20g). Insulin resistance = balanced (50g). Moderate = more flexible (100g).

Sex

Used for calorie estimate only

Age (years)Weight (lbs)Height

Feet and inches — e.g. 5 ft 6 in

How active are you most days?

Pick the option closest to your typical week — not your best week.

Your daily targets

Strict keto (20g net carbs)

About how many calories to maintain weight

2,260 kcal

per day

Try to hit these amounts each day — they are a starting guide, not a strict rule:

Protein

136g

per day

Net carbs

20g

max per day

Fat

182g

per day

Estimates only — not medical advice. Talk to your doctor before changing your diet, especially if you take diabetes or blood pressure medication.

Frequently asked questions

How many carbs on strict keto?

Strict keto typically keeps net carbs at or below 20–25g per day. This calculator defaults to 20g net carbs for the carb macro.

How much protein on keto?

This calculator uses about 0.8g protein per pound of body weight — a common starting point. Adjust with a dietitian if you have kidney or other conditions.

Is this medical advice?

No. These are estimates for education only. Talk to your doctor before changing diet, especially if you take diabetes or blood pressure medication.

Metabolic Low Carb Calculator · https://metaboliclowcarb.com