Keto Macro Calculator
Get your daily calories, fat, protein, and net carb targets in seconds. This is the same math CleanKeto runs when you set up the app, free to use here with no account required.
How this calculator works
The starting point is your basal metabolic rate, the energy your body uses at complete rest. We estimate it with the Mifflin-St Jeor equation, published in 1990, which uses your weight, height, age, and sex. It is an estimate built from a population, so treat the number it gives you as a starting point rather than a measurement of your metabolism.
Sources: Mifflin MD 1990
Next, an activity multiplier converts that resting number into your total daily energy expenditure, or TDEE. A sedentary desk worker and a construction worker with the same body burn very different amounts of energy, so being honest about your activity level matters more than any other input.
Finally, your goal shapes the targets. Weight loss applies a 20 percent calorie deficit, muscle gain adds a 10 percent surplus, and maintenance keeps you at TDEE. Net carbs stay fixed at a low level to support ketosis, protein is set from your body weight, and fat fills whatever calories remain. The calculator also enforces a minimum calorie floor, because aggressive deficits tend to backfire.
Why protein matters on keto
Keto is often described as a high fat diet, but protein is the target worth protecting. When you eat in a deficit, adequate protein helps your body hold on to lean mass, so more of the weight you lose comes from fat. Protein is also the most satiating macronutrient, which makes lower calorie days easier to sustain. That is why this calculator scales protein with your body weight and goal instead of treating it as an afterthought. If you manage a health condition that affects how much protein is right for you, your healthcare provider should have the final word on your targets.
Macros are the start. Ingredients are the rest.
Hitting your macros with any food that fits is how most keto trackers work, and it is where many people stall. Two foods can carry identical fat, protein, and carb counts while being built from completely different ingredients. One might be eggs, butter, and beef. The other might be seed oils, emulsifiers, and artificial sweeteners arranged to hit the same numbers.
CleanKeto scores that difference. Every food gets a PQ Score from 0 to 100 based on ingredient quality, processing level, and keto alignment, so you can hit the macro targets above with food that is actually clean. You can try the PQ preview on any ingredient list without an account.
Frequently asked questions
How are keto macros calculated?
Start with your basal metabolic rate from the Mifflin-St Jeor equation, multiply by an activity factor to estimate your total daily energy expenditure, then adjust calories for your goal. Net carbs are fixed at a low level, protein is set from your body weight, and fat fills the remaining calories.
How many net carbs should I eat on keto?
This calculator targets 20 grams of net carbs per day for weight loss, 30 for maintenance, and 35 for muscle gain. Net carbs are total carbohydrates minus fiber. Many people stay in ketosis at these levels, but individual tolerance varies.
How much protein should I eat on keto?
This calculator uses 1.4 grams of protein per kilogram of body weight for weight loss, 1.2 for maintenance, and 1.8 for muscle gain. Protein helps you preserve lean mass while in a calorie deficit and makes meals more satisfying.
What is the Mifflin-St Jeor equation?
A formula that estimates basal metabolic rate from weight, height, age, and sex: 10 times your weight in kilograms, plus 6.25 times your height in centimeters, minus 5 times your age, then plus 5 for men or minus 161 for women. It was published by Mifflin and colleagues in 1990 and is widely used for estimating resting energy needs in adults. It predicts a population average, not your measured metabolic rate.
Sources
- Mifflin MD, St Jeor ST, Hill LA, Scott BJ, Daugherty SA, Koh YO (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51(2), 241 to 247. doi.org/10.1093/ajcn/51.2.241 PubMed 2305711
The original publication of the Mifflin St Jeor equation, which the keto calculator uses to estimate resting energy needs. What it does not show: An estimating equation derived in healthy adults. It predicts a population average, not your measured metabolic rate.
This calculator provides estimates for educational purposes only and is not medical advice. Talk to your healthcare provider before changing how you eat.