Get your daily carb, protein, and fat gram targets for the standard ketogenic diet. Based on your TDEE using Mifflin-St Jeor + ACSM activity multipliers.
The standard ketogenic diet splits daily calories as 5% carbs · 20% protein · 75% fat. Here's what that looks like at common TDEE levels:
| Daily calories (TDEE) | Net carbs (5%) | Protein (20%) | Fat (75%) |
|---|---|---|---|
| 1,400 kcal | 18 g | 70 g | 117 g |
| 1,800 kcal | 23 g | 90 g | 150 g |
| 2,200 kcal | 28 g | 110 g | 183 g |
| 2,600 kcal | 33 g | 130 g | 217 g |
| 3,000 kcal | 38 g | 150 g | 250 g |
Source: Standard ketogenic diet (SKD) — 5% carbs, 20% protein, 75% fat. Net carbs ≤ 25 g/day keeps most adults in nutritional ketosis (β-hydroxybutyrate ≥ 0.5 mmol/L).
Also known as: ketogenic diet calculator, keto macro calculator, low carb macro calculator, net carb calculator, keto diet macros calculator, keto gram calculator, SKD calculator, standard keto diet calculator. All use the same 5% / 20% / 75% split of your TDEE.
Cross-checked against authoritative formulas (IRS, NIST, ACSM) and updated for 2025/2026 tax years and rates.
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A keto calculator is a free tool that finds your daily carb, protein, and fat gram targets for the standard ketogenic diet. Standard keto splits calories as 5% carbs, 20% protein, 75% fat. The keto calculator uses your TDEE (Mifflin-St Jeor + activity multiplier) as the base, then applies the 5/20/75 split. On a 2,000 kcal TDEE, that's 25 g carbs, 100 g protein, and 167 g fat per day — enough to keep most adults in nutritional ketosis (β-hydroxybutyrate ≥ 0.5 mmol/L).
How it works
Our keto calculator finds your daily carb, protein, and fat gram targets for the standard ketogenic diet based on your TDEE.
Type your age, sex, weight, height, and activity level. The keto calculator uses the Mifflin-St Jeor equation + ACSM activity multipliers to find your TDEE (maintenance calories).
Leave deficit at 0 for maintenance keto, enter 500 for 1 lb/wk fat loss, or -300 for a lean bulk. The keto calculator uses this number as the base for the macro split.
The keto calculator shows your daily calories plus carb, protein, and fat gram targets. Net carbs stay at 5% (typically 20–30 g/day) — the threshold for nutritional ketosis for most adults. The share button creates a link with your inputs pre-filled.
Find your daily calorie needs based on age, sex, and activity.
Find daily protein, carb, and fat targets for your goal.
Find daily carbohydrate targets in grams for endurance, fat loss, or keto goals.
Calculate daily fat grams and calories for any macro goal from 20% to 70% of kcal.
Find the calorie deficit needed to hit a weight-loss target.
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