Complete Guide: Macro Calculator for Keto Diet
Calculate your ketogenic macros for optimal fat burning. Get the precise fat, protein, and carb targets to achieve and maintain ketosis.
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Understanding Keto Macros
The ketogenic diet requires specific macro ratios to shift your body from burning glucose to burning fat (ketosis). Getting these ratios right is essential - too many carbs kicks you out, too little protein loses muscle.
- 1Carbs must stay very low (under 20-50g) to maintain ketosis
- 2Fat becomes your primary energy source - eat enough
- 3Protein is essential for muscle - don't fear it on keto
- 4Net carbs (total minus fiber) is what matters for ketosis
- 5Everyone's carb tolerance for ketosis is slightly different
Standard Keto Macro Ratios
These ratios support nutritional ketosis for most people:
| Split Name | Protein | Carbs | Fat |
|---|---|---|---|
Standard Keto Classic ketogenic ratio for weight loss and general use. | 20% | 5% | 75% |
High-Protein Keto Better for muscle preservation and athletes. Still ketogenic. | 30% | 5% | 65% |
Targeted Keto Extra carbs around workouts. For active individuals. | 25% | 10% | 65% |
Cyclical Keto Standard keto with periodic carb refeeds. Advanced strategy. | 25% | Variable | Variable |
Expert Tips for Keto Diet
- ✓Track net carbs (total carbs minus fiber) rather than total carbs
- ✓Front-load fat early in your keto journey to help adaptation
- ✓Don't fear protein - gluconeogenesis is demand-driven, not supply-driven
- ✓Electrolytes (sodium, potassium, magnesium) prevent 'keto flu'
- ✓Give your body 2-4 weeks to fat-adapt before judging the diet
- ✓Hidden carbs in sauces, seasonings, and medications can add up
Frequently Asked Questions
What percentage of macros for keto?
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Standard keto is roughly 70-75% fat, 20-25% protein, 5-10% carbs. In grams, this typically means under 20-50g net carbs, moderate protein (0.8g/lb), and the rest from fat.
How many carbs will kick me out of ketosis?
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Most people can stay in ketosis under 50g net carbs, with under 20g being almost universal. Your personal threshold depends on activity level, insulin sensitivity, and fat adaptation.
Do I need to hit my fat macro on keto?
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Not necessarily. Fat is a limit, not a goal - eat enough to stay satisfied but not unlimited. If losing weight, you want your body burning stored fat, not just dietary fat.
Can I eat too much protein on keto?
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The fear that protein kicks you out of ketosis is largely overblown. Gluconeogenesis is demand-driven. You'd need to eat excessive amounts (200g+) for it to matter. Prioritize adequate protein.
How do I calculate net carbs?
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Net carbs = Total carbs - Fiber - (Sugar alcohols × 0.5). For example: 10g total carbs - 4g fiber - (2g erythritol × 0.5) = 5g net carbs.
Should I count calories on keto?
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For weight loss, yes. Keto suppresses appetite for many, but unlimited fat is still calories. If not losing weight, start tracking to ensure you're in a deficit.
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Go to Main Macro Calculator