Your personalized keto macros, in a minute.
Tell us your weight, height, age, activity level, and goal. We'll compute your daily net carbs, protein, fat, and calories using the Mifflin-St Jeor and Katch-McArdle BMR formulas, the same math used inside the Keto Kit app.
The three numbers behind your daily plan
The Keto Kit calculator turns your weight, age, height, activity, and goal into a daily macro target. Net carbs default to 20g for nutritional ketosis, protein is calculated from your lean body mass, and fat fills the remaining calories. Mifflin-St Jeor is the default BMR formula; switch to Katch-McArdle if you know your body fat percentage.
BMR
Basal metabolic rate: the calories your body burns at rest just keeping the lights on. Calculated from your weight, height, age, and (optionally) body fat.
TDEE
Total daily energy expenditure: your BMR multiplied by an activity factor (1.2× for sedentary up to 1.9× for athletes). This is your maintenance calorie level.
Macro split
Net carbs default to 20g (nutritional ketosis). Protein scales with lean mass and activity. Fat fills the remainder of your calories. That's where keto gets its energy.
You have your numbers. What now?
Browse keto recipes
40+ macro-verified recipes that fit a 20g net carb day. Chaffles, casseroles, fat bombs, and more.
See recipesHow keto macros work
Why net carbs cap at 20g, how protein scales with lean mass, and where fat fits in. The math behind the wizard above.
Read the guideStart keto in 7 days
A practical walkthrough: what to clear from the kitchen, what to stock, and how to handle the keto flu in week one.
See the plan