How to Calculate Macros for a Ketogenic Diet
The ketogenic diet shifts your body from burning carbohydrates to burning fat for fuel—a metabolic state called ketosis. Getting your macronutrient ratios right is essential to achieving and maintaining ketosis consistently.
Standard Keto Macro Split
| Macronutrient | % of Daily Calories |
|---|---|
| Fat | 65–75% |
| Protein | 20–30% |
| Carbohydrates | 5% or less |
Step-by-Step Calculation
Step 1: Calculate your TDEE (see the weight loss article for Mifflin-St Jeor formula)
Assume TDEE = 2,200 kcal/day, goal = maintain weight
Step 2: Set carbohydrate limit Most people enter ketosis at < 20–50g net carbs/day. Use 5% of calories: 2,200 × 0.05 = 110 kcal ÷ 4 = 27.5g carbs (round to 25g for safety)
Step 3: Set protein (to preserve muscle) Protein at 25% of calories: 2,200 × 0.25 = 550 kcal ÷ 4 = 137.5g protein
Step 4: Fill remaining calories with fat Remaining: 2,200 − 110 − 550 = 1,540 kcal ÷ 9 = 171g fat
Final macros: 25g carbs / 138g protein / 171g fat
Net Carbs vs. Total Carbs
Net Carbs = Total Carbs − Fiber − Sugar Alcohols
Most keto practitioners track net carbs, not total carbs, since fiber isn't digested and doesn't raise blood sugar.
Signs You're in Ketosis
- Reduced hunger and carb cravings
- "Keto breath" (acetone smell)
- Urine or blood ketone readings > 0.5 mmol/L (measurable with test strips)
- Initial water weight loss (carbs store water; losing carbs releases it)
Common Keto Mistakes
- Too much protein: Excess protein can convert to glucose (gluconeogenesis), preventing ketosis
- Hidden carbs: Sauces, condiments, and some vegetables add up quickly
- Not enough electrolytes: Reduced insulin on keto causes sodium, potassium, and magnesium excretion
Use our keto calculator to find your personalized macro targets.