Keto Nutrition Guide – Understand Fats, Carbs, Protein & the Basics of Keto Eating

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Keto Macro Calculator

Your daily fat / protein / carb targets, personalized

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High protein

High fat

Female

Male

Age

Weight kglb

Height cmft/in

Body fat % optional

Activity level

Goal

Daily target

kcal

Maintenance

TDEE kcal

Water goal

liters/day

kcal/day

Fat

0g · 70%

Protein

0g · 25%

Net carbs

0g · 5%

BMI

0 –

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Estimates use the Mifflin-St Jeor formula (or Katch-McArdle when body fat % is provided) with your chosen macro ratio. Water goal is a general 35ml/kg guideline. This is not medical advice — check with a doctor before starting a ketogenic diet, especially with an existing health condition.

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