How much protein do I need per day?

The general guideline is 0.8-1.2 g/kg for most adults, 1.6-2.2 g/kg for people actively building muscle. Higher protein intake preserves muscle during weight loss.

What is the ketogenic macro ratio?

A ketogenic diet typically uses 70-75% fat, 20-25% protein, and only 5-10% carbohydrates (usually under 50g net carbs/day) to maintain ketosis.

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Macro Calculator

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Daily Calories (kcal)

Body weight (kg) - for protein range

Goal

Meals per day

Diet type

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Convert daily calories to grams of protein, carbohydrates, and fat. Five diet presets plus custom split. Shows protein range per body weight and per-meal breakdown.

How to Use

1Enter your daily calorie target
2Select a diet preset: Standard, Low Carb, High Protein, Ketogenic, or Custom
3For Custom preset, enter your own percentage split (P/C/F must sum to 100%)
4Click Calculate to see grams of protein, carbohydrates, and fat per day
5Scroll down to see per-meal breakdown - select 3, 4, 5, or 6 meals per day

Features

5 presets: Standard, Low Carb, High Protein, Ketogenic, Custom
Grams of protein, carbs, fat per day
Calories from each macronutrient
Recommended protein range per kg body weight
Per-meal breakdown (3–6 meals)
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Macro Calculator

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Frequently Asked Questions

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