Macro Calculator · Practical guide
Keto Macro Calculator
A 10/20/70 split of protein, carbs, and fat — converted into exact grams for your calorie target.
At a glance
The Direct Answer
This calculator's keto template splits calories into 10% protein, 20% carbs, and 70% fat. At 2,000 kcal per day that works out to 50 g protein, 100 g carbs, and 156 g fat, using the 4/4/9 rule: (2,000 x 0.20) / 4 = 100 g of carbs and (2,000 x 0.70) / 9 = 156 g of fat.
Interactive tool
Macro Calculator
Enter your own values, then compare the result with the examples below.
Keto Macros by Calorie Level
| Daily Calories | Protein (10%) | Carbs (20%) | Fat (70%) |
|---|---|---|---|
| 1,600 kcal | 40 g | 80 g | 124 g |
| 2,000 kcal | 50 g | 100 g | 156 g |
| 2,400 kcal | 60 g | 120 g | 187 g |
| 2,800 kcal | 70 g | 140 g | 218 g |
Setting Your Calorie Target
Two options: use the Auto (TDEE) tab to estimate maintenance calories from your stats, with Lose Weight subtracting 500 kcal (about 1 lb per week), or switch to Manual Calories if you already know your target. Then select the Keto diet type and the gram targets appear instantly.
A Note on Carb Limits
Strict ketogenic diets often cap carbs at 20-50 g per day, which is lower than this template's 20% share at higher calorie levels. Treat the template as a structured starting point — many people begin here, track how they feel and whether they stay in ketosis, then tighten carbs manually. The 70% fat share is the defining feature either way: fat becomes your primary fuel source.
Frequently Asked Questions
How many carbs does this keto template allow?
The keto template assigns 20% of calories to carbs — 100 g at 2,000 kcal or 80 g at 1,600 kcal. Stricter keto plans often target 20-50 g, which you can approximate by lowering your calorie input.
Why is fat so high on keto?
With carbs restricted, fat takes over as the main energy source. The template allocates 70% of calories to fat, which at 9 kcal per gram is 156 g on a 2,000 kcal day.
Can I use my own calorie target?
Yes. Switch to the Manual Calories tab and enter any target of 500 kcal or more; the keto split is then applied to your number.
Is keto effective for weight loss?
It works for some people, mainly by controlling appetite, but the calorie deficit still does the work. Selecting Lose Weight with the keto template applies the same 500 kcal reduction.