How much fat should I eat on keto?

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.

How many carbs can I eat on keto?

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.

How much protein do I need on keto?

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.

How do I calculate my keto macros?

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.

Is the KetoDial keto calculator free?

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.

Keto macro calculator

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Age

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Height

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Weight

lbs

Activity level non-exercise + training

Goal

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Your free macro results Mifflin–St Jeor · keto 70 / 25 / 5

Daily target Computed

––––

kcal / day

Fat70% –– g

Protein25% –– g

Net carbs5% –– g

Maintenance TDEE

2,300 kcal

Applied for fat loss

−20%

Net carb ceiling

25 g

What that looks like on a plate illustrative

Fat143g

≈ 1 whole avocado, 3 eggs, a palm of macadamias, and 2 tbsp olive oil across the day.

Protein115g

≈ a 6 oz salmon fillet at lunch and a 6 oz ribeye at dinner.

Net carbs23g

≈ 2 big handfuls of leafy greens plus a small handful of berries.

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Doctor's Report

A printable PDF for your physician: labs to request, medication considerations, and clinical talking points based on your conditions.

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7-Day Meal Plan

A full week of keto meals built around your macros, budget, cooking skill and dairy tolerance — with a grocery list.

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Your first 14 days: adaptation guide, keto-flu prevention, supplement recs, grocery list and a net-carb cheat sheet.

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7-Day Meal Plan + Starter Kit. Everything you need to actually start the week strong.

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All three reports — Doctor's Report, Meal Plan and Starter Kit. The complete dial-in.

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What makes the reports yours

Turn your numbers into a plan you can actually use.

Macro Results

Doctor's Report

7-Day Meal Plan

Keto Starter Kit

Keto Essentials

Full Protocol

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We dial in the macros

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Keto macros, answered

Keto recipes with the macros already done.

Keto Chicken Parmesan

Zucchini Lasagna

Creamy Keto Taco Soup

Keto Smothered Chicken Thighs

Low-Carb Salisbury Steak

Keto Beef Egg Roll Slaw

Instant Pot Bacon-Ranch Chicken

Broccoli Cheddar Soup

Spinach-Artichoke Chicken

Guides for when the numbers aren't enough.

Keto Flu Is Not Inevitable

Keto Meal Prep: Under $50

Keto vs. Carnivore

Keto Grocery List: 50 Foods

Keto Results Timeline

Weight Loss Stalled?

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Common keto questions

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Start with your numbers

What that looks like on a plate illustrative

Personalize your reports now or after checkout

What makes the reports yours

Turn your numbers into a plan you can actually use.

Macro Results

Doctor's Report

7-Day Meal Plan

Keto Starter Kit

Keto Essentials

Full Protocol

The tool does the math. You get the plan.

Enter your stats

We dial in the macros

Get your PDF plan

Keto macros, answered

Keto recipes with the macros already done.

Keto Chicken Parmesan

Zucchini Lasagna

Creamy Keto Taco Soup

Keto Smothered Chicken Thighs

Low-Carb Salisbury Steak

Keto Beef Egg Roll Slaw

Instant Pot Bacon-Ranch Chicken

Broccoli Cheddar Soup

Spinach-Artichoke Chicken

Guides for when the numbers aren't enough.

Keto Flu Is Not Inevitable

Keto Meal Prep: Under $50

Keto vs. Carnivore

Keto Grocery List: 50 Foods

Keto Results Timeline

Weight Loss Stalled?

Want a keto coach whoactually checks on you?

Weekly keto tips and recipes

Common keto questions

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