Yo Keto

Keto Macro Calculator

Estimate your daily keto macros for weight loss, maintenance, or lean gains. Enter your details below to calculate calories, protein, net carbs and fat using widely used metabolic equations.

Warehouse-theme compatible

Readable input text is force-set to prevent theme overrides.

Metric + Imperial

Switch units without losing your settings.

Keto-first macros

Set net carbs and let fat fill the remaining calories.

Your details

Tip: Metric is best for Australian customers.
If provided, the calculator uses a lean-mass equation (often more accurate).

Your goal

For weight loss, this is a deficit. For lean gain, this is a surplus.
Protein is calculated from lean mass when body fat % is provided. Otherwise it uses estimated lean mass.

Prefer strict keto? Select 20g net carbs and a 15–20% deficit, then track for 2–3 weeks and adjust.

What are keto macros?

“Macros” are macronutrients: protein, fat and carbohydrates. Keto typically keeps net carbs low, sets a sensible protein target, then uses fat as the main energy source. This calculator estimates a starting point you can refine based on progress.