Keto macro calculator

A keto-style day is mostly about the energy split: high fat, moderate protein, and very low net carbohydrates. This free calculator turns a daily calorie number into grams of fat, protein, and net carbs using a classic 75 / 20 / 5 pattern—with a hard net-carb cap—so you can plan without a food search box or a full TDEE engine.

What this calculator does (and does not)

You enter daily calories. Optionally you can add sex and body weight for a gentle protein ballpark hint. Those fields never rebuild BMR/TDEE or rewrite the 20% protein slice of the split—they only annotate. There is no USDA lookup, no barcode scan, and no claim that these numbers will “put you into ketosis.” Educational macros only.

Pair the result with the regular macro calculator or carb calculator when you want non-keto splits, and with the calorie calculator when you still need a maintenance estimate. FreeNutri keeps all of them free without signup.

The 75 / 20 / 5 split with a carb cap

Fat starts at 75% of calories (÷9 for grams), protein at 20% (÷4), and net carbs at 5% (÷4). On higher calorie targets, 5% can exceed a practical keto carb budget. When the 5% carb grams would go above about 30 g, we clamp net carbs near that ceiling and move the leftover carb calories into fat so totals still match your daily energy.

Example at 2,000 kcal: ~167 g fat, ~100 g protein, ~25 g net carbs. At 3,000 kcal the uncapped 5% would be ~37 g carbs—so we keep ~30 g net carbs and boost fat instead. That mirrors how many low-carb plans treat “under ~20–30 g net” as the practical ceiling rather than a pure percentage.

Net carbs vs total carbs

Net carbs usually means total carbohydrate minus fiber minus sugar alcohols (label rules vary). This page does not look up foods. Use Foods or a package label to count net carbs for what you eat, then stay near the gram target shown here.

Mixing “total carbs” from one app with “net carbs” from another is a common logging error. Pick one definition for the week and stick with it when you compare days.

Protein hints without a TDEE engine

If you enter weight (and optionally sex), we show a rough g/kg protein ballpark beside the split. It is context only. Your printed macros still follow the 20% calorie slice unless you adjust intake yourself. People who lift hard or are in a large deficit often raise protein above a classic keto percentage—that is a coaching choice, not something this tool forces.

Safety and expectations

Very low carbohydrate patterns are not appropriate for everyone. This is not medical advice, not diagnosis, and not a protocol to “enter ketosis.” Talk with a clinician before major diet changes, especially with diabetes medication, pregnancy, or eating-disorder history.

Free forever on FreeNutri, supported by ads, no account required. Use related links to the macro, carb, and calorie calculators when you need neighboring tools.