Macro estimates on this page are for informational and educational purposes only and do not constitute medical or nutritional advice. Individual needs vary based on age, sex, health status, and goals. Results should be used as a starting point and adjusted over 4–6 weeks based on observed response. Consult a licensed healthcare provider or registered dietitian before making significant dietary changes.
Keto targets built around your weight and goal. Protein first. Fat fills the rest. No carb counting.
Optimised for ketogenic eating: high fat, adequate protein, no carb targets. Fat fills the remaining calories once protein is set.
Estimates based on body weight and activity. Adjust based on how your body responds over 4–6 weeks. Not medical advice.
Macros sound complicated until you realize most people only need two numbers: fat and protein. On keto, carbs aren't a target you chase — they're a ceiling you stay under. This calculator takes your weight, your goal, and how active you are, and gives you a daily fat and protein target calibrated for someone over 40, not a 25-year-old. Set the number once, let the Recipe Generator build meals around it, and stop guessing. The point isn't precision for its own sake — it's removing one more decision.
Because on keto, carbs aren't the lever — fat and protein are. Keep carbs low by default and stop counting them. Less to manage, and far easier to sustain.
Protein. After 40 you need more than the old guidelines suggest, to hold onto muscle — the single best thing you can do for how you age. The calculator weights protein accordingly instead of using a number designed to prevent deficiency in a 25-year-old.
Be honest about the season you're in. You can't aggressively lose fat and build muscle at the same time after 40. Pick one, commit for a few months, then reassess. Discipline is choosing, not doing everything at once.
Yes — free, no signup. Your numbers save locally so the Recipe Generator can use them.