Macro Calculator

Keto Macro Calculator

The ketogenic diet requires specific macro ratios to achieve and maintain ketosis. This calculator helps you determine the right balance of fats, proteins, and carbohydrates for keto.

Ready to Calculate?

Use our macro calculator with these considerations in mind.

Open Macro Calculator

Key Considerations

Standard keto macros: 70-75% fat, 20-25% protein, 5-10% carbs
Net carbs (total carbs minus fiber) should stay under 20-50g daily
Protein should be moderate - too much can interfere with ketosis
Fat is your primary fuel source on keto
Electrolyte needs increase on keto - supplement sodium, potassium, magnesium

Specific Adjustments

Standard Keto

70% fat, 25% protein, 5% carbs. The classic ketogenic ratio for most people.

High Protein Keto

60% fat, 35% protein, 5% carbs. Better for those prioritizing muscle retention.

Tips for Best Results

1Track net carbs (total carbs minus fiber)

2Focus on healthy fats: olive oil, avocados, nuts, fatty fish

3Stay hydrated and supplement electrolytes, especially in the first weeks

4Test ketone levels to confirm you are in ketosis

Frequently Asked Questions

How many carbs can I eat on keto?

Most people maintain ketosis with under 50g of net carbs daily, though 20-30g is more reliable. Individual tolerance varies - some can eat 50g and stay in ketosis, others need to stay under 20g.

Can I build muscle on keto?

Yes, though it may be more challenging. Ensure adequate protein (0.8-1g per pound), use targeted keto (carbs around workouts) if needed, and be patient as performance may initially decrease.

How long until I am in ketosis?

Most people enter ketosis within 2-4 days of restricting carbs. Full keto-adaptation, where your body efficiently uses fat for fuel, takes 2-4 weeks.