How are keto macros calculated from calories and body weight?
Protein grams = body weight in kg × selected protein rate. Protein and net carbs use 4 kcal/g; remaining calories are assigned to fat at 9 kcal/g.
Health & fitness
Macros calculator for keto diet
Calculate daily fat, protein, and net-carbohydrate targets from calories and body weight.
- Metric and imperial units
- Instant updates as inputs change
- Data is calculated in this browser only
Results update as you type
Daily fat159 g
- Daily protein
- 112 g
- Daily net carbohydrates
- 30 g
- Calories from fat
- 72 %
This is a mathematical macro split. Diabetes, pregnancy, kidney or gallbladder conditions call for individualized professional guidance.
Calculation notes
Understand the Macros calculator for keto diet
Calculates protein from body weight, subtracts protein and net-carbohydrate calories, and assigns the remaining calories to fat.
What are keto macros for 2,000 calories and 30 g net carbs?
At 70 kg, 2,000 kcal, 1.6 g/kg protein, and 30 g net carbs: protein is 112 g, carbs are 30 g, and remaining fat is about 159 g.
Why does changing protein change the keto fat target?
- The three macro calorie totals should add back to the entered calorie target.
- Changing protein or carb targets automatically changes the remaining fat allowance.
What nutrition factors are not covered by a keto macro calculator?
- Net-carbohydrate labeling varies and is not defined identically for every food.
- The tool does not assess micronutrients, fiber quality, medications, or whether keto is appropriate.
Content and calculation reviewed: