Calculators
Keto macro calculator
Add your age, height, weight and activity level, pick a goal, and this keto macro calculator gives you a daily calorie estimate with fat, protein and carb targets in grams. It takes about two minutes and needs no maths.
Treat the results as a starting point, not a rule. Appetite and energy change from day to day, and your numbers are allowed to change with them.
Step by step
How to use the keto macro calculator
1
Choose metric or imperial.
2
Enter your sex, age, height and weight.
3
Pick the activity level that matches a normal week. If you sit between two, choose the lower one. Rest days count.
4
Choose a goal, then read your results.
Tip: Screenshot the three gram numbers or stick them on the fridge. Future-you won’t want to do this twice.
Your daily targets
0 calories a day about 0 kJ
- Basal metabolic rate (BMR)
- 0 calories a day
- Body mass index (BMI)
- 0
A starting point, not a rule. If these numbers don’t suit you after a couple of weeks, change them.
Your numbers
Understanding your results
Basal metabolic rate (BMR)
An estimate of the energy your body uses at rest.
Body mass index (BMI)
A rough height-to-weight number. It’s a screening tool, not a verdict on your health or how you eat.
Target calories
Your BMR adjusted for your activity level and goal.
Fats, protein and carbs
The grams per day that match those calories.
Comparing with food labels? Australian labels list kilojoules (kJ), not calories. Multiply calories by about 4.2 to compare.
What is keto?
Keto is a very low carb way of eating. Most of your calories come from fat, a moderate amount from protein and very few from carbs.
Keto and low carb are often used to mean the same thing, but they aren’t quite. Low carb has a higher carb range, which leaves room for more fruit and vegetables. Keto keeps carbs lower, so the choices are narrower.
Neither is better or more virtuous. It comes down to what suits your body, budget and kitchen. Read Keto vs low carb: what’s the difference? for the full comparison, or use the low carb macro calculator.
Keto macros
What are the macro ranges for keto?
Keto macros vary with your preferences, needs and how your body responds. This calculator uses ranges that work out to around 20–50 g of carbs a day.
65–75%
Fat
About 65–75% of daily calories, from foods like avocado, olive oil, nuts, seeds, butter, eggs and oily fish.
15–25%
Protein
About 15–25% of daily calories, depending on your goal. It’s highest on the weight gain goal, which suits you if you’re very active or building muscle.
5–10%
Carbohydrates
About 5–10% of daily calories.
Good to know
It’s an estimate
The calculator uses standard formulas and averages. It doesn’t know about your medications, mobility, hormones or the days your appetite disappears. If the numbers don’t suit you after a couple of weeks, change them.
Keto isn’t right for everyone
If you’re pregnant or breastfeeding, take medication for diabetes or blood pressure, have kidney, liver, pancreas or gallbladder conditions, or have a history of disordered eating, talk to your GP or an Accredited Practising Dietitian first.
This isn’t medical or dietary advice
It shares what works in our own kitchens. Read our policy.
What’s next?
Got your numbers? Turn them into meals.
All No Spoons recipes are low carb, with nutrient-dense, protein- and fat-rich whole foods and no guesswork. There’s a section of keto-specific recipes too.
Meal planning can use a huge number of spoons, so we’ve made weekly meal plans with the low carb and keto macros already worked out. Gotta save our spoons where we can.
Recipe cards list macros per serve, so you can pick dinners that fit your targets without redoing the maths.
Our recipe macros are estimates, worked out in Carb Manager from the brands we tested with. If you’re checking an American product, subtract the fibre from the total carbs to get net carbs. Australian labels already do that for you. See how we work out our macros.
Find recipes that fit →