Keto Calculator
Macronutrients
Fat
158g
1420 Calories
71.0%
Protein
125g
500 Calories
25.0%
Carbs
20g
80 Calories
4.0%
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Keto Calculator: Macros from Calories and Carb Cap
Split daily calories into fat, protein, and carbs for a low-carb plan. Enter Daily calories, Goal (Fat Loss, Maintenance, or Muscle Gain), and Carb limit (g). The Macronutrients card shows grams, calories, and percent for each. Math planner only. It does not prove you are in ketosis and is not a substitute for medical nutrition therapy.
How to use
Carbs are fixed to your gram cap (default 20). Protein calories are 25% of total except Muscle Gain at 30%. Remaining calories after carbs and protein go to fat. Changing goal changes protein share, not the carb cap you typed. Use net carbs in the limit if that is how you track labels.
Example
2,000 kcal, Maintenance, 20 g carbs often lands near 125 g protein, about 158 g fat, with carbs near 4% of calories. Lower calories to 1,700 with the same carb cap and fat grams drop while protein stays tied to the percent rule.
Tips
Get calorie target from the TDEE or calorie calculator first. Very low carb is not appropriate for everyone, including some kidney, liver, or pregnancy situations. Speak with a clinician before strict keto. Hidden sugars in sauces can break a paper plan quickly.