Free Keto Tools
Free Keto Calculators & Tools
Every keto calculator you need, all in one place. Science-based formulas, personalized to your body and goals. Free to use, no signup required.
Keto Macro Calculator
The most complete keto macro calculator available. Get your personalized daily fat, protein, and net carb targets using Mifflin-St Jeor or Katch-McArdle formulas. Supports 6 keto variants, 5 goals, and outputs an animated macro ring.
- Mifflin-St Jeor + Katch-McArdle formulas
- 6 keto variants: standard, TKD, CKD, carnivore, and more
- 5 goals from aggressive cut to lean bulk
- Animated SVG macro ring - no chart library
Core Calculators
Keto Macro Calculator
Personalized daily fat, protein, and net carb targets for your keto variant and goal.
Keto Calorie Calculator
Your daily calorie target for keto: TDEE plus a deficit or surplus for your goal.
Keto TDEE Calculator
Calculate your total daily energy expenditure and BMR across all five activity levels.
Net Carb Calculator
Calculate net carbs from any nutrition label with full sugar alcohol type support.
Keto Weight Loss Calculator
A week-by-week projection that slows as you lose, with a milestone chart.
Tools & Estimators
Ketosis Estimator
Personalized timeline showing how many days until you reach nutritional ketosis.
Electrolyte Calculator
Daily sodium, potassium, and magnesium targets to prevent keto flu symptoms.
Intermittent Fasting + Keto
24-hour eating window visualization with per-meal macro breakdown for 6 IF protocols.
Fat Fast / Plateau Breaker
Break a keto weight loss stall with a calculated 2 to 4 day fat fast protocol.
Protein-to-Fat Ratio Calculator
Anchor protein to lean mass and let fat fill the rest. See your ratio by grams and calories.
Health & Kitchen
Metabolic Health Calculator
TG/HDL ratio, TyG index, HOMA-IR, and a metabolic syndrome check from your lab results.
Glucose Ketone Index (GKI) Calculator
Your GKI and glucose-to-ketone ratio from blood glucose and ketone readings, plus where your ketones sit.
Carb Tolerance Planner
A printable step-up plan with morning ketone checks to find how many carbs you can eat and stay in ketosis.
Hidden Carb Ingredient Checker
Paste a label ingredient list to flag maltodextrin, dextrose, starches, and sugar alcohols.
Keto Baking Converter
Swap sugar for erythritol, allulose, monk fruit or stevia, and almond for coconut flour, with sourced ratios and net carbs.
Diet Variants
Cyclical Keto Calculator
Keto days and carb days macro targets for the CKD protocol.
Targeted Keto Calculator
Pre-workout carb dose for the TKD protocol, on top of your standard keto base.
Carnivore Diet Calculator
Zero-carb targets with protein set from lean mass and fat filling the rest.
Dirty Keto Calculator
Flexible keto macro targets for a food-agnostic dirty keto approach.
Lazy Keto Calculator
Net carb-only tracking for the lazy keto approach - no fat or protein counting.
For Women
Women's Keto Calculator
Keto macros with notes for menstrual cycle phase and menopause status.
Keto for Women Over 40
Keto targets with guidance for perimenopause, menopause, and protecting muscle.
Keto + PCOS Calculator
Keto targets for PCOS, with a 20 g net carb option for insulin resistance.
Why use a keto calculator?
Keto is not a one-size-fits-all diet. A 130-lb woman with a sedentary job needs fundamentally different macros than a 220-lb man who lifts six days a week. Using a generic “70% fat / 25% protein / 5% carbs” target ignores body weight, lean mass, age, activity level, and goal - all of which have a significant effect on how much fat and protein you actually need. A personalized calculator closes this gap. It takes your specific numbers and produces targets calibrated to your body, not an average.
The difference between calculated and generic targets is most pronounced at the extremes: very active people will underfuel without accurate protein targets; people with significant weight to lose often over-restrict calories and lose muscle; and people with hormonal conditions or unusual activity patterns need adjustments that generic calculators never make. MeKeto's calculators use published, peer-reviewed formulas (Mifflin-St Jeor, Katch-McArdle) and set protein from lean body mass, and every formula is written out on the methodology page so you can check the math. The result is still an estimate: a starting point to adjust against your own progress.
How our keto calculators work
Every MeKeto calculator follows the same principle: use the best available formula for your inputs, apply keto-specific adjustments, and present results with context. The macro calculator uses the Mifflin-St Jeor equation for BMR estimation when body fat percentage is unknown, and switches to the more accurate Katch-McArdle formula when body fat is provided. TDEE is calculated by multiplying BMR by a validated activity multiplier (1.2-1.9 depending on activity level). Calorie targets apply goal adjustments (−1000 to +250 kcal) and are floored at safe minimums (1200 kcal for women, 1500 kcal for men) to prevent unsafe restriction.