Free Keto Macros Calculator

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Written by Amanda Johnson, Keto Expert and medically reviewed by Abby Courtenay

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If you're wondering "How do I find my macros for keto?" you've come to the right place. 

This free online tool is an easy way to calculate your macros for a low-carb ketogenic diet.

You will discover how many grams of carbohydrates, protein, and fat to eat each day in order to hit your optimal keto ratios.

You'll also find out how many calories you should eat for keto.

Try it out for yourself! We'll walk you through each step.



Not one for reading the instruction manual? Go ahead and experiment! You can see how the results change in real time based on your selection.

Want some guidance on how to use the free keto calculator? Keep reading!


Why do I need to find my macros?

Macros, also known as macronutrients, are divided into 3 types: fat, protein, and carbohydrates. 

To follow the keto diet effectively, you need to calculate how many of these nutrients to consume each day. This way, you can enter ketosis and start burning fat for energy. 

(If you’re new to keto, check out this beginner’s guide to learn more about how it works.)

The thing is, each person’s ideal keto numbers are a little bit different.

Your age, gender, height, weight, and activity level have a direct impact on the amount of nutrients your body needs. That’s why you have to put these details into the calculator to get your results. 


How to calculate my macros for keto

To use the free keto calculator, enter the following information in each space provided:

  • Age (in years)
  • Gender (men and women have different nutritional needs)
  • Height (in feet and inches) and Weight (in pounds) 
    • *If you prefer to use centimeters and kilograms, select “Metric” in the upper right-hand corner of the calculator

Next, choose your Activity Level. Click on the downward facing arrow to see the 4 options, and select the one that best describes your usual lifestyle:

  • Sedentary: little to no exercise, sitting for most of the day
  • Lightly active: light exercise 1 - 3 days per week
  • Moderately active: moderate exercise 1 - 3 days per week
  • Very active: intense exercise 3 or more days per week

Now, identify your Goal

  • Lose weight
  • Maintain 
  • Gain muscle 

The next and final step depends on which goal you choose.


Using the ketogenic macros calculator for losing weight

If you select “Lose weight” as your Goal, you will have to decide how much of a caloric deficit you want.

Why? To lose weight, you must eat fewer calories than the amount your body needs to maintain. This is true even when you’re following a low-carb diet (or any other eating plan.)

How? Click or tap the green dot that is located on the horizontal green line. 

  • Drag the dot to the left for more of a deficit (faster weight loss)
  • Drag the dot to the right for less of a deficit (more gradual weight loss)

The generally recommended caloric deficit to lose weight is between -24% and -20%, so the default setting of the keto calculator is -20% if you don’t move the dot.

A higher deficit isn’t necessarily better. Eating too little can backfire if you feel too hungry and low in energy to continue with the plan. Choosing a moderate plan is best.

Final results:

Once you choose your deficit percentage, your final macro amounts (carbohydrates, fat, protein) and daily calories will be visible at the bottom of the calculator.

You can experiment by changing the caloric deficit (moving the dot) and seeing how your macro amounts go up or down.


If your goal is to maintain

Many people choose to follow a ketogenic diet for health benefits other than weight loss or muscle gain. 

In this case, select “Maintain” as your Goal, and voilà! The calculator will show you the keto macros to follow each day to get into ketosis. 

(You don't need to choose a calorie deficit or surplus since you want to stay at the same weight.)


Using the keto calculator for bodybuilding

If you pick “Gain muscle” as the Goal, you’ll need to decide how much of a caloric surplus you want.

Why? To build muscle, you have to eat more calories than your body burns.

How? Click or tap the green dot that is located on the horizontal green line. You can choose between 1% and 15% of a caloric surplus for bulking.

  • Drag the dot to the left for less of a surplus
  • Drag the dot to the right for more of a surplus

Final results:

After you set your energy surplus percentage, the keto diet calculator will show your recommended daily calorie count and each macro amount (carbohydrates, fat, and protein).

You can play around by moving the dot to the left and right and observing how your results change in real time.

Pro tips:

  • For best results, when and what you eat is also important. Consuming healthy meals or snacks before and after exercise will help you to fuel and then recover. 
  • Diet alone is not enough to gain muscle mass. You should also be incorporating weight or resistance training into your exercise routine.
  • Learn more in our ketogenic plan for bodybuilders.


I know my keto macros. Now what?

Now that you’ve calculated how many grams you need of each macronutrient, the next question is which foods to eat and which to avoid as you begin the ketogenic lifestyle. 

Continue learning with the PlanKetogenic guide to keto-friendly foods.