Keto Macro Calculator
Calculate your personalised keto macros — fat, protein, and carbs — for Standard, Strict, or Targeted ketogenic diets. Based on your TDEE and adjusted for your goal.
Free No signup required Instant results Evidence-based formula
What Are Keto Macros and Why Do They Matter?
On a ketogenic diet, your macro ratios determine whether you stay in ketosis — the metabolic state where your body burns fat for fuel instead of glucose. Getting your macros right isn't optional: too many carbs kick you out of ketosis; too little protein causes muscle loss; not enough total calories stalls your progress.
The classic keto split is 70% fat, 25% protein, 5% carbohydrates. But these percentages must be calculated from your actual TDEE (total daily energy expenditure) to translate into meaningful gram targets. A blanket "eat 20g carbs" without knowing your calorie context often leads to undereating or overeating.
The 3 Keto Protocols: Which Is Right for You?
Not all keto diets are identical. Choose your protocol based on your goal and activity level:
- Standard Keto (70/25/5): Best for most people — fat loss, mental clarity, metabolic health. Suitable for sedentary to moderately active individuals.
- Strict Keto (75/20/5): Higher fat, lower protein. Used therapeutically for epilepsy management and by those seeking the deepest ketosis for maximum fat oxidation.
- Targeted Keto (65/30/5): Higher protein allocation for people who lift weights or do high-intensity training. Preserves muscle mass better during fat loss phases.
How to Hit Your Keto Macros Every Day
The biggest challenges on keto are hitting fat targets (surprisingly hard without planning) and staying under carb limits. Practical strategies:
- Build meals around protein first: Choose your protein source (eggs, meat, fish), then add fat-rich foods (avocado, olive oil, butter) to hit fat targets
- Track net carbs, not total carbs: Subtract fiber from total carbs — fiber doesn't raise blood sugar or affect ketosis
- Meal prep high-fat staples: Hard-boiled eggs, cooked bacon, roasted nuts, and fat bombs make it easy to hit fat macros without constant cooking
- Read labels obsessively at first: Hidden sugars and starches in sauces, dressings, and processed foods are the most common source of surprise carbs
Keto and Fat Loss: The Metabolic Advantage Explained
Keto produces fat loss through multiple mechanisms — not just calorie restriction:
- Reduced insulin: Low-carb diets dramatically lower insulin levels, allowing fat cells to release stored fat for energy
- Appetite suppression: Ketones suppress ghrelin (the hunger hormone), making it easier to maintain a calorie deficit without feeling deprived
- Improved fat oxidation: Keto-adapted bodies become efficient at burning fat as their primary fuel source, including during exercise
- Reduced water retention: Initial rapid weight loss on keto is largely water weight from glycogen depletion (each gram of glycogen holds ~3g water)
Common Keto Mistakes That Kick You Out of Ketosis
- Hidden carbs: Sauces, dressings, dairy products, and processed meats often contain surprising amounts of sugar — track everything initially
- Too much protein: Excess protein can be converted to glucose through gluconeogenesis, potentially reducing ketone production
- Not enough sodium: Keto causes kidneys to excrete more sodium — "keto flu" symptoms are often electrolyte depletion, not carb withdrawal
- Impatience: True keto adaptation takes 3–6 weeks. Most people quit during the hardest adaptation phase before experiencing the benefits
Frequently Asked Questions
What macros do I need for keto?
Standard ketogenic macros are approximately 70% fat, 25% protein, and 5% carbohydrates. In practice, this means keeping net carbs below 20–50g per day, eating moderate protein (1.5–2.5g per kg bodyweight), and filling remaining calories with healthy fats.
What is the difference between Standard, Strict, and Targeted keto?
Standard Keto (70/25/5) is the classic approach for fat loss and general health. Strict Keto (75/20/5) increases fat further and is used for therapeutic applications or deep ketosis. Targeted Keto (65/30/5) increases protein for active people who lift weights — ideal for maintaining muscle while in ketosis.
How many carbs can I eat on keto?
Most people enter and maintain ketosis at 20–50g of net carbs per day (total carbs minus fiber). 20g is considered "strict" keto and works for most people. Some highly active individuals can stay in ketosis at up to 50g net carbs. The calculator caps carbs at 50g regardless of calculations to maintain ketosis.
How long does it take to get into ketosis?
Most people enter ketosis within 2–4 days of restricting carbs to under 20–30g/day, especially if combined with exercise to deplete glycogen stores faster. Full "keto adaptation" — where the body efficiently uses ketones for fuel — typically takes 3–6 weeks and is when most people start to feel optimal on keto.
Will I lose muscle on keto?
Adequate protein intake (1.8–2.2g/kg bodyweight) prevents muscle loss on keto. The Targeted Keto protocol increases protein to 30% of calories specifically to protect muscle for active individuals. Combine with resistance training to maximise muscle preservation during fat loss.
What foods have the most fat for keto?
High-fat keto foods include: fatty fish (salmon, sardines), avocados and avocado oil, extra virgin olive oil, butter and ghee, full-fat dairy (cheese, cream), nuts and seeds (macadamia, almonds), coconut oil, eggs, and fatty cuts of meat. Focus on whole-food fat sources over processed products.
Can I exercise on keto?
Yes, but performance may dip in the first 3–6 weeks during keto adaptation. High-intensity exercise (sprinting, heavy lifting) relies more on glucose — this is why Targeted Keto allows more protein and sometimes small carb amounts around training. Endurance performance often improves after full adaptation.
Is keto safe for everyone?
Keto is safe for most healthy adults but is not recommended for people with type 1 diabetes (risk of diabetic ketoacidosis), kidney disease (high protein load), or those who are pregnant without medical supervision. Always consult a healthcare provider before starting a ketogenic diet if you have existing health conditions.