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TCalculator.

Keto Macro Calculator

This free keto macro calculator gives you an answer in a couple of seconds, and shows the full working underneath so you can check it rather than take it on trust. Change any value and the result updates immediately. Nothing is stored, nothing is sent anywhere, and there is no sign-up.

Enter your values

Daily calories to maintain weight

2,556 kcal

BMR (at complete rest)
1,649 kcal
Mild loss (−0.25 kg/week)
2,306 kcal
Steady loss (−0.5 kg/week)
2,056 kcal
Lean gain (+0.25 kg/week)
2,806 kcal

How this is calculated

  1. 1

    Mifflin–St Jeor equation for BMR

    BMR = 10w + 6.25h − 5a + s

    BMR = 10(70) + 6.25(175) − 5(30) + 5

    = 1,649 kcal

  2. 2

    Scale by your activity level

    TDEE = BMR × activity factor

    TDEE = 1,649 × 1.55

    = 2,556 kcal

  • An estimate only. Individual metabolism varies by roughly ±10%, and this is not a substitute for advice from a doctor or dietitian.

How to use this keto macro calculator

  1. Fill in your values. Every field starts with a sensible default, so you can change one number at a time and watch what it does to the result.
  2. Read the result. The headline figure sits in the pink box, with supporting numbers listed below it.
  3. Check the working. The breakdown shows each formula and the same formula with your numbers substituted in, so you can follow the method or reproduce it by hand.