Enter your details, activity and goal to find your daily calories and grams of fat, protein and net carbs on a ketogenic diet.
Last updated: November 8, 2026
Calories, protein, carbs and fat
A ketogenic diet keeps carbohydrates very low, so the body runs on fat and ketones. The calculation has four steps: • Calories: Mifflin-St Jeor basal metabolic rate × activity factor; 20% less to lose weight, 10% more to gain • Protein: 1.6 g per kg of lean body mass (Boer formula) • Net carbs: the amount you enter (20 g by default) • Fat: the remaining calories ÷ 9 Example: a 28-year-old man, 5 ft 8 in and 152 lb (69 kg), moderately active, who wants to lose weight. His TDEE is about 2,533 kcal, so the target is about 2,026 kcal. His lean mass is about 55.0 kg, giving 88 g protein (352 kcal), 20 g net carbs (80 kcal) and (2,026 − 352 − 80) ÷ 9 ≈ 177 g fat. About 79% of the calories come from fat. Net carbs = total carbs − fiber. If you have diabetes, kidney disease or take medication, talk to your doctor before starting keto.
Common questions about the keto diet
For most people, 20–50 g of net carbs a day. Starting at 20–25 g is common to get into ketosis.
Other tools you may find useful
Between 15 and 100.
Your height without shoes.
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Grams per day. Usually 20–50 g on keto.