How to Calculate Ketogenic Macro

What is Ketogenic Macro?

The ketogenic diet is a very low carbohydrate, high fat, moderate protein diet designed to shift the body into ketosis — a metabolic state where fat becomes the primary fuel source. Standard macros are typically 70–75% fat, 20–25% protein, 5–10% carbs (usually under 50g net carbs per day).

Step-by-Step Guide

1Start with TDEE (total daily energy expenditure)
2Set carbs to 5–10% of calories (20–50g net carbs)
3Set protein: 0.7–1g per pound of lean body mass
4Fill remaining calories with fat (butter, oils, avocado, nuts)
5Net carbs = Total carbs − Fibre − Sugar alcohols

Worked Examples

Input

2,000 kcal keto diet

Result

Fat: 167g (75%) · Protein: 100g (20%) · Carbs: 25g (5%)

Classic 75/20/5 split

Input

2,500 kcal keto diet

Result

Fat: ~208g · Protein: ~125g · Carbs: ~31g

Scales proportionally

Frequently Asked Questions

What is Keto Calc?

The ketogenic diet is a very low carbohydrate, high fat, moderate protein diet designed to shift the body into ketosis — a metabolic state where fat becomes the primary fuel source. Standard macros are typically 70–75% fat, 20–25% protein, 5–10% carbs (usually under 50g net carbs per day)

How accurate is the Keto Calc calculator?

The calculator uses the standard published formula for keto calc. Results are accurate to the precision of the inputs you provide. For financial, medical, or legal decisions, always verify with a qualified professional.

What units does the Keto Calc calculator use?

This calculator works with inches, percentages. You can enter values in the units shown — the calculator handles all conversions internally.

What formula does the Keto Calc calculator use?

The calculator applies the standard formula for this type of calculation. See the 'How It Works' steps above for the detailed formula breakdown.