Keto macro calculator
About 2,163 calories: 25 g carbs, 135 g protein, 169 g fat. Cheap low-carb dinners can fit this.
| BMR | 1,395 kcal |
|---|---|
| TDEE | 2,163 kcal |
| Target | 2,163 kcal |
| Protein | 135 g |
| Carbs | 25 g |
| Fat | 169 g |
Cheap low-carb dinners below use estimated ingredient cost from Carby’s catalog, not live shelf prices.
Planning numbers, not medical advice. Talk to a doctor before a big change. We keep a floor of 1,200 calories for women and 1,500 for men.
Turn these macros into cheap dinners and a grocery listHow this is calculated
BMR uses Mifflin-St Jeor (1990): 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. TDEE multiplies BMR by the moderate factor (1.55). Lose subtracts 500. Gain adds 300. Floors are 1,200 calories for women and 1,500 for men. Keto on this page holds carbs at 25 g, in the common 20 g to 50 g range. Protein is 25% of calories. Fat fills the rest. Talk to a doctor before a big change.
Worked examples
Smaller body
2,013 TDEE · 2,013 target · 126 g protein · 25 g carbs · 157 g fat
Default on this page
2,163 TDEE · 2,163 target · 135 g protein · 25 g carbs · 169 g fat
Larger body
2,817 TDEE · 2,817 target · 176 g protein · 25 g carbs · 224 g fat
Cheap low-carb dinners
Oven-Roasted Herb Pork Loin
2 g carbs · 46 g protein · 620 kcal · estimated $3.03 a serving
Air-Fryer Steak Bites
2 g carbs · 36 g protein · 420 kcal · estimated $4.33 a serving
Hanger Steak with Herb Butter
2 g carbs · 46 g protein · 540 kcal · estimated $4.56 a serving
Estimated ingredient cost from Carby’s catalog and store price factors. Not live shelf prices. Package sizes, local prices, tax and food you already have can change your checkout total.
Your questions
How does this keto macro calculator work?
Calories use Mifflin-St Jeor and your activity. Carbs stay at 25 g, in the common 20 g to 50 g keto range. Protein is 25% of calories. Fat fills the rest. Talk to a doctor before a big diet change.
Does keto have to be expensive?
No. The dinners on this page are low-carb catalog meals sorted by estimated ingredient cost, not steak-house keto. Open cheapest meals for families for more low-cost dinners. Set a grocery cap with the dinner budget calculator.
How do I turn keto macros into a cheap grocery list?
Use the budget meal planner to preview five dinners on your budget. This calculator does not shop for you. Estimated costs are catalog ingredient estimates, not live shelf prices.
Does this include grocery cost?
The calorie math is free and local. Estimated dinner cost uses Carby catalog ingredient estimates, not live shelf prices. Open the dinner budget calculator for a grocery number, then the budget meal planner for five dinners that fit.
Sources: Mifflin MD, St Jeor ST et al., Am J Clin Nutr, 1990. Activity factors 1.2–1.9 are the usual desk-to-labor multipliers. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. https://fdc.nal.usda.gov Updated October 29, 2026. Reviewed by the owner of Carby. Planning numbers, not medical advice.