Keto Calculator

A ketogenic target is not a percentage split. Carbohydrate is capped in grams a day, protein is set from lean body mass so that it scales with the tissue you are keeping, and fat takes whatever calories are left, which is what this page works out. You enter a calorie figure, your weight and body fat percentage, a protein rate per pound or kilogram of lean mass and the carb cap, and it returns grams and calories for all three. A second mode turns a food label into net carbs and shows what is left of the daily cap. It does not decide whether the diet suits you, which is a question for a clinician, particularly alongside medication for diabetes or blood pressure.

Calculator Type

Weight Unit

Pounds Kilograms

Protein Target Is Given

grams per pound of lean mass grams per kilogram of lean mass

Daily Calorie Target (kcal) *

Whatever figure you are eating to. This tool does not set it.

Body Weight (lb) *

Body Fat (%)

Leave at zero if you do not have a figure. Protein then comes off total weight instead, which gives a higher target.

Protein Target (grams per pound or per kilogram of lean mass, matching the unit above) *

Common ketogenic figures are about 0.6 to 1.0 g per pound of lean mass, which is 1.3 to 2.2 g per kilogram.

Carbohydrate Cap (grams of net carbs per day)

A strict ketogenic cap is usually 20 to 30 g of net carbs. Higher caps are still low carb but are less likely to hold ketosis.

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