Your calorie target is split by percentage — for example balanced is 30% protein, 40% carbs, 30% fat — then converted to grams using 4 kcal per gram of protein or carbs and 9 kcal per gram of fat. Keto flips the split to 70% fat and 5% carbs; high-protein pushes protein to 40%.
Picking a split
Balanced suits most active people. Keto suits those deliberately restricting carbs. High-protein suits muscle building and satiety while dieting. Whichever you pick, hitting protein consistently matters more than perfect carb-fat ratios.
Most active adults do well with 1.6-2.2 g per kg of body weight daily. The high-protein preset lands near the top of that range at typical calorie intakes.
Are these macros for weight loss or gain?
Either — macros describe how your calories break down, not how many you eat. Set calories for your goal first (see the Calorie Planner), then split them here.
Is keto safe?
Keto is a legitimate dietary approach but a big shift — talk to a doctor first if you have diabetes, kidney issues, or take medication.
Should fiber count toward carbs?
For keto, many people track net carbs (total minus fiber). This calculator uses total carbs; subtract fiber yourself if you track net.
Is my data stored?
No. Calculation runs entirely in your browser; nothing is uploaded or saved.