Splits a daily calorie target into grams of carbohydrate, protein, and fat using the specific low-carb ratio the ketogenic diet targets.
How it works
Each macronutrient’s calorie share is divided by its energy density (4 kcal/g for carbohydrate and protein, 9 kcal/g for fat) to give grams.
What this does not include
This does not include validating a split against the general Acceptable Macronutrient Distribution Ranges — for that broader dietary framing, use this site’s macronutrient split calculator instead.
How to use this calculator
- Enter your daily calorie target and adjust the carb/protein/fat percentages if needed.
A worked example
2,000 daily calories at the standard 5/20/75 split: carbs = 25 g, protein = 100 g, fat = 166.6667 g.
2,500 calories at a 5/25/70 split: carbs = 31.25 g, protein = 156.25 g, fat = 194.4444 g.
What the variables mean
| Variable | Meaning |
|---|---|
| Daily calories | Total energy target for the day |
| Carb/protein/fat % | Each macro’s share of total calories |
| 4 / 9 kcal per gram | Energy density used to convert each macro’s calories to grams |
Edge cases worth knowing
Percentages that don’t sum to 100% aren’t accepted — 5% carb, 20% protein, and 80% fat totals 105%, which this calculator declines rather than silently normalizing.
Fat converts to fewer grams per calorie than carbs or protein — at 9 kcal/g versus 4 kcal/g, the same calorie share produces noticeably fewer grams of fat than of carbs or protein.
Frequently asked questions
Why does keto use such a low carb percentage?
The diet is designed to shift the body toward burning fat for fuel (ketosis) instead of carbohydrates, which requires keeping carb intake very low.
Is 5/20/75 the only valid keto ratio?
No — it’s a commonly cited starting point, but individual keto plans vary, which is why the percentages here are adjustable rather than fixed.
Why does fat use 9 kcal/g instead of 4?
Fat is more calorie-dense than carbohydrate or protein — this is a standard nutritional fact (the Atwater values), not specific to keto.
This calculator is for general informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional for guidance specific to your situation.
