Free interactive tool
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 ↓No account neededMetric or imperialResults in under a minute
Your details
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 you02 Your goal03 Your result
Your estimated targets
A clear place to begin.
—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.
Build Your Low-Carb Starting Plan →Keep your numbers
Email me my result.
Receive your targets and Carb Count Cheat Sheet. You’ll also join the newsletter and can unsubscribe at any time.
What the numbers mean
Useful guidance, without pretending it is exact.
Calories
Your target begins with an estimated resting metabolic rate, adjusted for activity and your selected goal.
Protein
Protein supports muscle and fullness. This calculator estimates it from body weight using the level you choose.
Net carbs
You choose your net-carb target. Many people begin around 20–30g, but tolerance and needs vary.
Fat
Fat fills the remaining calorie target after protein and carbohydrate calories have been calculated.