Keto Calculator

Your maintenance or goal calories, e.g. from a TDEE calculator.
Negative for a deficit, positive for a surplus. Added to the calorie target.
Used by the gram-per-kilogram and carbohydrate-cap methods.
The ISSN position stand supports 1.4-2.0 g/kg/day for active adults; the RDA floor is 0.8 g/kg.
Used by the carbohydrate-cap method. Treated as a net-carbohydrate cap when net carbs are on.
Subtracted from total carbohydrate to give net carbohydrate.
Protein
112.0 g
Macro Calculator
Daily calorie target
2,000 kcal
Carbohydrate
25.0 g
Net carbohydrate
25.0 g
Fat
161.3 g
Calories from protein
448 kcal
Calories from carbohydrate
100 kcal
Calories from fat
1,452 kcal
Protein share
22.4 %
Carbohydrate share
5 %
Fat share
72.6 %
Protein per meal
37.3 g
Carbohydrate per meal
8.3 g
Fat per meal
53.8 g
Calories per meal
666.7 kcal
Protein per kilogram
1.6 g/kg
Within the AMDR
no
Worked out from 21 CFR 101.9(c)(1)(i) - caloric values of 4, 4 and 9 kcal per gram for protein, carbohydrate and fat and 4 other sources.
A ketogenic carbohydrate cap sits far outside the Acceptable Macronutrient Distribution Range and is a therapeutic pattern. It is contraindicated in several metabolic conditions and interacts with diabetes and blood-pressure medication.
Carbohydrate supplies 5% of energy, below the 45-65% Acceptable Macronutrient Distribution Range for adults.
Fat supplies 72.6% of energy, above the 20-35% Acceptable Macronutrient Distribution Range for adults.
Macronutrient targets are general nutrition arithmetic, not medical or dietetic advice. Anyone who is pregnant, under 18, managing diabetes, kidney disease, an eating disorder or any other condition should have targets set by a registered dietitian or physician.

How this is worked out

7 steps
  1. Calorie target = 2000 + 0 = 2000 kcal.
  2. Carbohydrate capped at 25 g; protein 112 g; fat takes the remaining energy.
  3. Protein 112 g x 4 = 448 kcal.
  4. Carbohydrate 25 g x 4 = 100 kcal (net 25 g after 0 g fibre).
  5. Fat 161.3 g x 9 = 1452 kcal.
  6. Shares of energy: 22.4% protein, 5% carbohydrate, 72.6% fat.
  7. Across 3 meals: 37.3 g protein, 8.3 g carbohydrate, 53.8 g fat per meal.
Distribution-range notestable
Carbohydrate supplies 5% of energy, below the 45-65% Acceptable Macronutrient Distribution Range for adults., Fat supplies 72.6% of energy, above the 20-35% Acceptable Macronutrient Distribution Range for adults.

Results are general information, not financial, tax, legal, medical or engineering advice.