Health & Fitness
Keto Macro Calculator (Cut, Maintain, Bulk)
Get your exact ketogenic macros: under 20 g net carbs, 0.7–1.0 g/lb protein, the rest from fat. Built for cut, maintain, and lean-bulk modes.
Sex
Goal
yr
in
lb
Daily target
2,211kcal/day
Total
2,211 kcal
- Protein28%· 153g
- Carbs5%· 25g
- Fat68%· 167g
Protein
153g
612 kcal
Carbs
25g
100 kcal
Fat
167g
1,499 kcal
How this is calculated
Standard ketogenic macro targets are anchored around three rules:
- Cap net carbs at 20–25 g/day to maintain nutritional ketosis.
- Hit 0.7–1.0 g of protein per pound of lean body mass to preserve muscle.
- Fill the remaining calories with fat — usually 70–80% of total kcal.
We start from your TDEE (Mifflin-St Jeor + activity factor), apply your goal modifier (cut, maintain, bulk), then split protein and carbs first and assign the remainder to fat.
Why this works
Below ~50 g of carbs/day, the liver shifts to ketone production. Capping at 20–25 g leaves room for fiber-heavy vegetables while staying safely in ketosis. Protein at 0.7–1.0 g/lb is the well-validated muscle-preservation range.
Frequently asked
- Standard ketogenic protocol caps net carbs at 20–25 g/day for most adults. Athletes may extend to 50 g.
- 0.7–1.0 g per pound of lean body mass. Too low and you lose muscle; too high may slow ketosis for some.
- This calculator targets standard keto. CKD/TKD require additional carb timing — we cover both in our methodology page.