Ketogenic Macro Calculator
Daily Calories
✓Keto Macros
Carbs (5%)
25g
Protein (25%)
125g
Fat (70%)
156g
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).
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Tip: Ketosis typically begins after 2–4 days of carb restriction. "Keto flu" symptoms (fatigue, headache) in the first week are caused by electrolyte loss — supplement sodium, potassium, and magnesium.
- 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
2,000 kcal keto diet=Fat: 167g (75%) · Protein: 100g (20%) · Carbs: 25g (5%)Classic 75/20/5 split
2,500 kcal keto diet=Fat: ~208g · Protein: ~125g · Carbs: ~31gScales proportionally
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