Keto Calculator
Your personal calories, protein, fat and net carbs, in under a minute. No email required.
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Fill in your details and press calculate. Everything happens in your browser. Nothing is stored or sent anywhere.
Your daily target
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Questions about the calculator
How does the keto calculator work?
It estimates your daily calorie needs with the Mifflin-St Jeor equation (your basal metabolic rate), multiplies by an activity factor, adjusts for your goal, then sets protein from your body weight, net carbs from the limit you choose, and fills the remaining calories with fat.
What are net carbs?
Net carbs are total carbohydrates minus fiber (and minus sugar alcohols such as erythritol, which are mostly not absorbed). Most keto plans limit net carbs to roughly 20 to 50 grams a day.
How much protein should I eat on keto?
Moderate protein works best for most people. The calculator uses about 1.6 grams per kilogram of body weight (roughly 0.7 grams per pound), capped so protein never takes over more than 30% of your calories.
Is this safe for everyone?
No. A very low-carb diet is not suitable for everyone. Talk to your doctor before starting, especially if you are pregnant or nursing, have diabetes, kidney or liver disease, are under 18, or take medication. This tool provides general estimates, not medical advice.
Why does the calculator refuse low calorie targets?
To protect you. It will not suggest fewer than 1,200 calories a day for women or 1,500 for men. Eating below those levels should only be done under medical supervision.
This calculator provides general estimates for healthy adults and is not medical advice. Individual needs vary. Consult a doctor or registered dietitian before starting a ketogenic diet. See our health disclaimer.