Macro Calculator for Keto Diet
Calculate your ketogenic macros: 70% fat, 25% protein, 5% carbs to enter ketosis.
What macros do you need on keto?
The ketogenic diet replaces carbohydrates as the primary energy source with ketones derived from fat. To maintain nutritional ketosis, carbohydrates must be limited to 20–50 g net/day (<5% of calories), protein to 20–25% (excess can convert to glucose via gluconeogenesis), and fat represents the remaining 70–75% [¹]. This distribution is radically different from any other diet. The standard calculator serves as a starting point; adjust by minimising carbs and prioritising healthy fats [²].
How to adapt this calculator for keto
Use automatic mode with 'Cut' goal (most keto users want fat loss) and 'Medium' protein (not excessive to avoid disrupting ketosis). The result gives total calories — manually redistribute: 5% carbs (20–50 g net), 25% protein, 70% fat.
Ketogenic macro distribution by total calories
| Total calories | Carbs (5%) | Protein (25%) | Fat (70%) |
|---|---|---|---|
| 1,600 kcal | 20 g (80 kcal) | 100 g (400 kcal) | 124 g (1,116 kcal) |
| 2,000 kcal | 25 g (100 kcal) | 125 g (500 kcal) | 156 g (1,400 kcal) |
| 2,400 kcal | 30 g (120 kcal) | 150 g (600 kcal) | 187 g (1,680 kcal) |
FAQ
1How many net carbs can I eat on keto?
Between 20 and 50 g of net carbs (total carbs minus fibre) per day. Most people reach ketosis with <30 g net [¹]. Fibre doesn't count as it doesn't raise glucose or insulin.
2Can protein kick me out of ketosis?
Yes, in excess. Gluconeogenesis converts amino acids into glucose when protein exceeds needs. Keep protein at 1.2–1.7 g/kg/day on keto [²].
3Which fats should I prioritise on keto?
Monounsaturated fats (olive oil, avocado) and quality saturates (eggs, butter, coconut). Limit processed omega-6 vegetable oils. MCT fatty acids convert to ketones faster [³].
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