Free Keto & Macro Calculator
Find your personalized daily carbs, protein, fat, and calories in seconds — then hit them effortlessly with CarbMeNot.
Your personalized macros appear here
Fill in your details and tap Calculate my macros to see your daily calorie, protein, fat, and carb targets.
How the macro calculator works
This calculator estimates your daily energy needs using the Mifflin-St. Jeor equation, the formula most dietitians consider the most accurate for resting metabolic rate. It multiplies your BMR by an activity factor to estimate your total daily energy expenditure (TDEE), then adjusts for your goal.
Your macros are then split based on your chosen diet. Keto keeps carbs around 5% of calories to help maintain ketosis, low-carb allows roughly 20%, and balanced uses about 40%. Protein is set to preserve muscle, and fat fills the rest.
Knowing your numbers is step one — the hard part is staying consistent. That's where CarbMeNot comes in: snap a photo of your meal and our AI logs the carbs, protein, and fat against your target automatically.
Ready to hit your macros?
Download CarbMeNot and start tracking in seconds.
