Dial in your macros.

On keto, fat is your main source of energy, so it usually makes up most of your daily calories once carbs are low. There's no single number that fits everyone, since it depends on your body, activity level, and whether you want to lose, maintain, or gain. If you'd like a personalized target instead of a guess, the free calculator sorts it out in about 90 seconds.

Most people stay around 20 to 30 grams of net carbs a day to reach and stay in ketosis. Your sweet spot can be a little higher or lower depending on your activity, size, and goal, so it's worth dialing in rather than guessing. The free calculator gives you a net carb limit made for you, not a one-size number.

Protein on keto is usually set from your lean body mass and your goal, since it helps you hold onto muscle while you lose fat. Too little can leave you feeling weak, and the right amount depends on your size and how active you are. The free calculator estimates a protein target that fits your body in a couple minutes.

The general approach is to set protein from your lean body mass and goal, keep carbs low (typically around 20 to 30 grams of net carbs for most people), and let fat fill in as your primary energy source. From there you adjust the fat number up or down based on whether you want to lose, maintain, or gain. The calculator does this math for you in about 90 seconds, so you don't have to run the numbers yourself.

Yes, the KetoDial keto macro calculator is completely free, and you get your personalized fat, protein, and carb targets at no cost. If you want extra help, there are optional add-on PDF meal plans priced from $3.99 to $10.99, but the macros themselves are always free. Just enter your details and you'll have your numbers in a couple minutes.