Keto Calculator: find your ideal macro balance

6 min. read

Thinking about going keto but not sure where to start? Our Keto Calculator makes the transition easy. No more guesswork, no more confusing carb math. Just a personalized plan that fits your body, your goals, and your lifestyle. Whether your goal is to lose weight, maintain your current shape, or gain muscle the keto way — the right macro balance changes everything. Let's figure it out together.

Reach your goals with the Keto Calculator!

Find your ideal fat, protein, and carb intake for keto success.

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Table of content

What is the Keto Diet?
Calculate your ideal keto macros
Understand your macros — unlock keto success
Why keto works for weight loss
Keto basics: what to keep in mind

What is the Keto Diet?

The ketogenic diet is a low-carb, high-fat way of eating that trains your body to burn fat instead of carbs. When carb intake is low, your body enters a state called ketosis, where it efficiently uses fat for energy — including your own fat stores.
People choose keto not only for weight loss, but also for its ability to stabilize energy, reduce cravings, and improve focus. But there’s a catch: keto only works when your macros are right.

Calculate your ideal keto macros

Our calculator helps you find the perfect daily macro ratio based on your weight, activity level, and keto goal — whether that’s weight loss, maintenance, or muscle gain. It takes just a few seconds and gives you clear, science-backed numbers tailored to your body.
To get your personalized keto macros, simply enter your details below:

Keto Calculator

lb, ft

kg, cm

Current weight (lb)

0 lbs

Height (ft)

0 ft, 0 inch

Age (years)

0 y.o.

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Activity level

Sedentary lifestyleOffice job, minimal physical activityLight activityTraining 1-2 times per weekModerate activityTraining 3-5 times per weekHigh activityIntense training 6-7 times per week

Your Goal

This tool is for informational purposes and does not qualify as a medical opinion. Consult your doctor before beginning any diet or exercise plan.

Dietitian comment

Ievgeniia Dobrynina, Dietitian

Your keto macro targets are the foundation of your progress. Getting them right means fewer cravings, more energy, and better results — faster. But remember, this is just a starting point. For deeper guidance, it’s best to look at your full nutritional picture. Take the quiz to get your full Keto Meal Plan.

Understand your macros — unlock keto success

Macros (short for macronutrients) are the building blocks of your daily nutrition. On keto, the right balance is key:

Fat provides energy and keeps you full
Protein supports your muscles and metabolism
Carbs must stay low to trigger ketosis

Most people fail on keto because they either eat too many carbs or too little fat. Our calculator keeps things in check — and helps you hit your targets without stress.

Why keto works for weight loss

When you reduce carbs drastically, your insulin levels drop. This encourages your body to tap into stored fat for fuel. Plus, high-fat and moderate protein meals keep you full for longer — so you naturally eat less without feeling restricted.
Keto is also known to reduce cravings, boost mental clarity, and eliminate the “afternoon slump” caused by sugar crashes.

Keto basics: what to keep in mind

Drink enough water — ketosis increases fluid loss
Add electrolytes — sodium, magnesium, and potassium are your friends
Don’t fear healthy fats — think avocado, olive oil, nuts
Avoid hidden carbs — especially in sauces, drinks, and processed foods
Be patient — your body needs time to adjust to fat-burning mode

Your keto journey starts with the right numbers. We’re here to help you stay balanced, nourished, and on track.

Summary

Your personalized keto macros aren’t just numbers — they’re a practical tool for building better eating habits. With clear targets for fat, protein, and carbs, you’ll be able to follow the keto diet with more structure and less stress. Whether you want to lose weight, maintain your current progress, or support muscle growth, these macros help you move forward with consistency and control.

Create your personalized keto meal plan today!

Take a Quiz
Calculate your daily fat, protein, and carbs
Achieve your weight goals!

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Unimeal does not diagnose or suggest treatments. Any description of the diet, training plan or supplement should be discussed with your current physician or nutritionist. This article does not address specific conditions and is simply meant to provide general information on healthcare topics. Following any advice is at your own initiative and does not impose any responsibility on the blog authors for your health and safety.

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