How to calculate keto macros
- Enter your daily calorie target (find it with the calorie calculator, then subtract 300–500 kcal for fat loss).
- Keto 25/5/70 is preselected. Choose Custom to fine-tune protein or carbs.
- Read your grams of fat, protein and carbohydrate per day and per meal.
How a ketogenic diet is structured
A ketogenic diet keeps carbohydrates low enough (typically 20–50 g of net carbs a day) for the body to burn fat and produce ketones as its main fuel. Protein is kept moderate, roughly 1.2–2.0 g per kg of body weight, to preserve muscle, and fat supplies the rest of the energy. On 1,800 kcal, a 25/5/70 split means about 113 g protein, 23 g carbohydrate and 140 g fat.
Net carbs are total carbs minus fibre, so non-starchy vegetables, nuts and seeds fit well. Many people feel tired for the first few days ("keto flu"); extra salt and water help. Keto is not suitable for everyone: people with type 1 diabetes, those taking SGLT2 inhibitors or insulin, and anyone who is pregnant or has kidney, liver or pancreatic disease should only try it with medical guidance. Weight loss on keto, as on any diet, still depends on overall calories.
ℹ️ Not medical advice: an estimate for healthy adults. Ask a doctor or qualified professional about your own situation.
FAQ
How many carbs can I eat on keto?
Usually 20–50 g of net carbs a day. Start at 20–30 g if you want to be sure of ketosis.
Is too much protein a problem on keto?
Moderately high protein is fine for most people and helps keep muscle.
Do I need to track fat?
Fat is a limit, not a goal: eat enough to be satisfied within your calories.