# Free Keto Macro Calculator > Estimate your daily keto calories, protein, fat and net carbohydrates with this simple free calculator. Source: https://www.lowcarbdiet.solutions/free-keto-calculator/ ## Your keto numbers, made *easier to use.* Estimate your daily calories, protein, fat and net carbs, then turn the numbers into a practical starting point. [Calculate my macros ↓](#calculator) No account needed **Metric or imperial **Results in under a minute ## A useful estimate starts with a few basics. Choose the options that best describe an average week. You can adjust the carbohydrate and protein targets before calculating. 01 **About you** 02 **Your goal** 03 **Your result** ## A clear place to begin. Resting energy **—**kcal/day BMR Maintenance **—**kcal/day TDEE Your target **—**kcal/day **—**calories ** Fat **—** — ** Protein **—** — ** Net carbs **—** — If you eat three meals **—** fat **—** protein **—** net carbs **Use this as a starting estimate, not a prescription.** Hunger, energy, health conditions, medications and progress may mean your needs are different. **If you take insulin or a sulfonylurea** (a type of diabetes tablet), speak to your prescriber before cutting carbs. Your dose was set against what you eat now, and eating fewer carbs without adjusting it can cause low blood sugar. [Diabetes UK explains why](https://www.diabetes.org.uk/living-with-diabetes/eating/meal-plans/low-carb). [Build Your Low-Carb Starting Plan →](https://www.lowcarbdiet.solutions/starting-plan/) ### Email me my result. Receive your targets and Carb Count Cheat Sheet. You’ll also join the newsletter and can unsubscribe at any time. ## Useful guidance, without pretending it is exact. 01 ### Calories Your target begins with an estimated resting metabolic rate, adjusted for activity and your selected goal. 02 ### Protein Higher-protein diets can help preserve muscle during weight loss and may help you feel fuller. This calculator estimates protein from body weight using the level you choose. 03 ### Net carbs You choose your net-carb target. Keto diets typically stay under 50g of carbohydrate a day and can go as low as 20g. Tolerance and needs vary. 04 ### Fat Fat fills the remaining calorie target after protein and carbohydrate calories have been calculated. **Before making a major dietary change** Speak with a qualified healthcare professional if you are pregnant or breastfeeding, under 18, have diabetes, kidney or liver disease, a history of disordered eating, or take thyroid, glucose- or blood-pressure-lowering medication. ## How this is calculated Every number on this page is an estimate from a published equation or a stated rule. Nothing is measured. Here is each step, with its source. ### Resting energy We use the Mifflin-St Jeor equation: 10 × weight (kg) + 6.25 × height (cm) − 5 × age, then add 5 for men or subtract 161 for women. It was developed from measurements of 498 healthy adults aged 19 to 78 ([Mifflin et al., 1990](https://pubmed.ncbi.nlm.nih.gov/2305711/)). A 2005 systematic review found it the most reliable of four commonly used equations. The same review noted that it can still be noticeably off for an individual, and that older adults and US ethnic minorities were underrepresented in the research ([Frankenfield et al., 2005](https://pubmed.ncbi.nlm.nih.gov/15883556/)). ### If you enter body fat We switch to an equation based on fat-free mass: 370 + 21.6 × fat-free mass (kg) ([Cunningham, 1991](https://pubmed.ncbi.nlm.nih.gov/1957828/)). It is only as accurate as the body fat figure you enter. ### Daily energy Resting energy is multiplied by an activity factor, from 1.2 for sedentary to 1.9 for hard daily training. These multipliers are a broad rule of thumb and the roughest step in the calculation. ### Your goal For weight loss we subtract 20% or 10% from daily energy. For weight gain we add 10%. These are simple starting adjustments that we chose. They are not a prediction of how much weight you will lose or gain. ### Protein Protein is your body weight multiplied by the level you pick, from 0.6 to 1.0g per pound (about 1.3 to 2.2g per kg). For context, the US recommended allowance is 0.8g per kg (0.36g per pound), which Harvard Health describes as the minimum you need to keep from getting sick, not a daily target ([Harvard Health](https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096)). A 2015 review of the research suggested that 1.2 to 1.6g per kg a day can help with appetite and weight management, while noting that longer-term studies were mixed ([Leidy et al., 2015](https://pubmed.ncbi.nlm.nih.gov/25926512/)). The upper part of the slider goes beyond that range. Because the figure is based on total body weight, it can also come out high at higher body weights. ### Net carbs You set this yourself, from 10 to 50g. Ketogenic diets typically keep total carbohydrate under 50g a day, and sometimes as low as 20g ([Harvard T.H. Chan School of Public Health](https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/)). Net carbs here means total carbohydrate minus fiber. It is a practical shorthand, so it is not the same measure as the total carbohydrate figure in that research. ### Fat Fat fills whatever calories remain after protein and carbohydrate. We count 4 calories per gram of protein and carbohydrate, and 9 per gram of fat. ### Workout day The workout-day view adds 10% to your calories and 10g to your net carbs. This is a simple rule we chose for convenience, not a research finding. **What this cannot tell you.** It cannot measure your metabolism, and it does not know your health history. Treat the result as a starting estimate to adjust with experience and, where it applies, with your doctor or dietitian. You are welcome to link to this calculator or cite this method. No permission needed. Method last reviewed October 2026. --- More: [All guides](https://www.lowcarbdiet.solutions/low-carb-diet-solutions-blog/) · [Agent guide](https://www.lowcarbdiet.solutions/llms.txt) · [Sitemap](https://www.lowcarbdiet.solutions/sitemap-index.xml)