Macros & Diet
Keto Macro Calculator
Personalised keto macros based on your TDEE. Net carbs capped to maintain ketosis. Choose your keto protocol.
👤 Personal Info
🎯 Goal
🥑 Keto Protocol
Standard Keto
SKD — for fat loss & general health · Max 20g net carbs
Targeted Keto
TKD — extra carbs around workouts · Max 30g net carbs
Cyclical Keto
CKD — high carb on training days · Max 50g net carbs
🏃 Activity
Sedentary
×1.2Lightly Active
×1.375Moderately Active
×1.55Very Active
×1.725182g
Fat
76% · Primary fuel
107g
Protein
20% · Preserve muscle
20g
Net Carbs
4% · Stay in ketosis
📊 Keto Macro Split
2,149 kcal/day
76%
20%
Fat
Protein
Net Carbs
Keto Tip: Net carbs = Total carbs − Fibre. Electrolytes (sodium, potassium, magnesium) are critical in the first 2–4 weeks. Stay hydrated.