Keto Macro Calculator — Grams per Meal
Free keto macro calculator. Enter your stats and get daily protein, fat, and net carbs in grams — split across 2, 3, 4, or more meals. No signup.
100% client-side · no upload
Sex
Daily calories
kcal
Daily macro targets
Net Carbs
g
Protein
g
Fat
g
Per meal
Net Carbs
g
Protein
g
Fat
g
How to use
- Enter your sex, age, weight, and height so the calculator can estimate your Basal Metabolic Rate using the Mifflin-St Jeor equation.
- Choose your activity level and goal (maintain, lose, or gain weight) to arrive at your Total Daily Energy Expenditure adjusted for a calorie surplus or deficit.
- Select your daily net carb limit (20 g for strict keto, 30 g standard, 50 g liberal), enter how many meals you eat per day, then click Calculate Keto Macros to see both your daily totals and your per-meal breakdown.
How the keto macro math works
The calculator uses three formulas in sequence:
- BMR (Mifflin-St Jeor) — the calories your body burns at rest.
- TDEE — BMR multiplied by your activity factor (1.2–1.9).
- Keto split — net carbs are fixed at your chosen gram limit; protein is set at 1.6 g per kg body weight (research-backed for muscle retention on low-carb diets); fat fills the remaining calories. The per-meal columns divide each macro by your meal count.
Related health tools
- Macro Split Calculator — general protein, carb, and fat split by percentage
- BMR Calculator — find your Basal Metabolic Rate
- Calorie Burn — Walking — estimate calories burned by walking
- 16:8 Fasting Timer — pair keto with intermittent fasting
- Water Intake Calculator — stay hydrated on keto
Explore keto macro guides
- Keto macros for women — hormonal factors & female-specific targets
- Keto macros for beginners — starting points and common mistakes
- Keto macros for weight loss — deficit strategies and fat-loss rates
- Lazy keto macro guide — carb-only tracking simplified
- Strict keto macro guide — 20 g net carbs explained
Frequently Asked Questions
- Is this keto macro calculator free?
- Yes, completely free with no account, no signup, and no usage limits.
- Does my data leave my device?
- No. Every calculation runs in JavaScript inside your browser. Nothing is sent to any server.
- Does it work on mobile?
- Yes. The calculator is mobile-first and works on iPhone Safari and Android Chrome.
- How many grams of carbs per day on keto?
- Most keto protocols target 20–50 g of net carbs per day. Strict keto uses 20 g, standard keto 30 g, and liberal keto up to 50 g. This calculator lets you choose your limit.
- How much protein should I eat on keto?
- A widely used target is 1.6 g of protein per kg of body weight, which preserves muscle mass without raising insulin enough to knock you out of ketosis. This calculator uses that formula.
Last updated: By jarvisbox