Keto Macro Calculator
Calculate your ketogenic diet macros with the standard 70% fat, 25% protein, 5% carb split.
Results
Visualization
How It Works
The keto macro calculator computes your daily fat, protein, and carbohydrate targets for a ketogenic diet. The standard keto ratio is 70% fat, 25% protein, and 5% carbs, which keeps net carbs low enough (typically under 30 g) to maintain nutritional ketosis.
The Formula
Variables
- 70% — Proportion of calories from fat - the primary fuel source on keto
- 25% — Proportion of calories from protein - adequate to preserve muscle
- 5% — Proportion of calories from carbs - kept minimal to maintain ketosis
- deficit_pct — Percentage below TDEE for weight loss (0% = maintenance)
- 9 cal/g — Caloric density of fat, compared to 4 cal/g for protein and carbs
Worked Example
A 30-year-old male, 70 kg, 170 cm, moderately active with 20% deficit: TDEE = 2,508 kcal. Target = 2,508 * 0.80 = 2,006 kcal. Fat = 2,006 * 0.70 / 9 = 156 g. Protein = 2,006 * 0.25 / 4 = 125 g. Net carbs = 2,006 * 0.05 / 4 = 25 g.
Practical Tips
- Keep net carbs under 20-30 g per day for the first 2-4 weeks to reliably enter ketosis.
- Supplement electrolytes (sodium, potassium, magnesium) during the first week to minimize keto flu symptoms.
- Prioritize whole-food fat sources: avocado, olive oil, nuts, fatty fish, and eggs over processed fats.
- Do not fear exceeding the protein target slightly - moderate protein excess rarely kicks you out of ketosis.
- Use ketone test strips or a blood ketone meter during the first month to confirm you are in ketosis.
Frequently Asked Questions
How long does it take to enter ketosis?
Most people enter ketosis within 2-4 days of restricting carbs below 20-30 g net. Full fat-adaptation, where your body efficiently uses ketones as fuel, takes 2-6 weeks. Performance may dip during this transition period.
Will too much protein kick me out of ketosis?
This is a common myth. Gluconeogenesis (converting protein to glucose) is demand-driven, not supply-driven. Moderate protein intake up to 1.0 g/lb body weight is generally fine on keto and important for muscle maintenance.
What is the difference between total carbs and net carbs?
Net carbs = total carbs minus fiber minus half of sugar alcohols. Fiber and most sugar alcohols do not raise blood sugar significantly, so they are excluded from the keto carb count. Always track net carbs on keto.
Can I exercise on keto?
Yes, but expect reduced performance in high-intensity activities during the first 4-6 weeks of adaptation. Endurance activities often improve on keto once adapted. Some athletes use targeted keto, adding 15-30 g carbs pre-workout.
Is keto safe long term?
For most healthy adults, keto is safe for 6-12 months based on available research. Long-term data beyond 2 years is limited. People with gallbladder issues, pancreatitis, or liver disease should consult a doctor before starting.