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Calculate keto macros with net carb, fat, and protein targets based on your TDEE and goals.
Keto macros are the daily grams of fat, protein, and net carbs calculated for a ketogenic diet — typically 70% fat, 25% protein, and 5% carbs — to keep your body in a fat-burning state called ketosis.
Formula
BMR (male) = 10 × W + 6.25 × H − 5 × A + 5 | BMR (female) = 10 × W + 6.25 × H − 5 × A − 161W = Weight in kilograms
H = Height in centimetres
A = Age in years
TDEE = BMR × Activity Multiplier (1.2–1.9)
Worked Example
30-year-old male, 180 lbs (81.6 kg), 70 in (177.8 cm), lightly active, goal: lose
Did you know? The keto ratio of 70% fat / 25% protein / 5% carbs typically keeps net carbs under 50g/day — the threshold at which most people reliably enter ketosis within 2–4 days.
Sources
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