How to Calculate Keto Macro
What is Keto Macro?
The ketogenic diet requires very low carbohydrate intake (typically < 20–50g net carbs/day) to induce ketosis — a metabolic state where the liver produces ketone bodies from fat as the primary fuel source, replacing glucose.
Step-by-Step Guide
- 1Standard keto macro split: 70–80% fat, 15–25% protein, 5% carbohydrates
- 2Protein: 1.2–1.7g per kg body weight to preserve muscle
- 3Carbs: < 20–50g net carbs (total carbs minus fibre) per day
- 4Remainder of calories from fat
Worked Examples
Input
2,000 kcal · 80kg body weight
Result
Fat: ~155g (1,400kcal) · Protein: ~100g (400kcal) · Carbs: ~50g (200kcal)
Adjust based on ketone monitoring
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