Keto Macro Calculator – 70/25/5 Ketogenic Diet Ratios
Daily Calories (TDEE + Goal)
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Fat
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Protein
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Net Carbs
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BMR (Mifflin-St Jeor)
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How the Keto Macro Calculator Works
A ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate eating plan that shifts your body into a state called ketosis, where it burns fat for fuel instead of glucose. The standard keto macro ratio is approximately 70% fat, 25% protein, and 5% carbohydrates of total daily calories. This calculator determines your daily macronutrient targets based on your personal calorie needs.
The calculator first estimates your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, which is considered the most accurate BMR formula for most people. It then multiplies BMR by an activity factor to get your Total Daily Energy Expenditure (TDEE), and adjusts for your weight goal. The resulting calories are split according to the selected macro ratio, with fat providing 9 calories per gram and protein and carbs each providing 4 calories per gram.
Most people on keto aim for 20-50 grams of net carbs per day to maintain ketosis. Net carbs equal total carbohydrates minus fiber. You can adjust the macro percentages to match your specific approach — for example, a targeted keto diet for athletes may use slightly higher carbs around workouts. The protein target ensures you maintain muscle mass while the high fat intake keeps you satiated and provides your primary fuel source.
Frequently Asked Questions
What is the standard keto macro ratio?
The standard ketogenic diet uses approximately 70% fat, 25% protein, and 5% carbohydrates. This typically means 20-50 grams of net carbs per day.
How many carbs can I eat on keto?
Most people maintain ketosis with fewer than 20-50 grams of net carbs per day. Net carbs = total carbohydrates minus fiber. Individual thresholds vary.
How long does it take to enter ketosis?
It typically takes 2-7 days of eating fewer than 20-50 grams of net carbs. The transition period may include "keto flu" symptoms for a few days to two weeks.
Is keto safe long-term?
Short-term keto (up to 2 years) has been studied and shown to be safe for most healthy adults. Long-term data is limited. Always consult a healthcare provider before starting.