Keto Macro Calculator

A standard ketogenic diet typically consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. Most people aim for 20-50 grams of net carbs per day to stay in ketosis.

On keto, aim for about 0.7-1.0 grams of protein per pound of lean body mass (approximately 1.6 g/kg total body weight). Too much protein can potentially interfere with ketosis through gluconeogenesis.

Net carbs equal total carbohydrates minus fiber and sugar alcohols. On keto, you track net carbs because fiber and most sugar alcohols do not significantly affect blood sugar or ketosis.