22 min read
Keto Macro Calculator: Calculate Your Ketogenic Diet Macros
The ketogenic diet flips the traditional macro ratio on its head — instead of carbs being your primary fuel source, fat takes center stage. Getting your keto macros right is essential for entering and maintaining ketosis. This guide explains how to calculate your keto macros, what to eat, and how to troubleshoot common issues.
- Keto macro ratio: ~70% fat, 25% protein, 5% carbohydrates
- Net carbs: Keep under 20-30g per day for reliable ketosis
- Protein: 0.6-0.8g per pound of body weight — enough to preserve muscle without excess
- Fat fills the rest: Fat is your primary energy source and should make up the majority of calories
- Use our free keto macro calculator (Keto tab) for personalized targets
What Is the Ketogenic Diet?
The ketogenic diet is a very low-carbohydrate, high-fat eating pattern that shifts your body's primary fuel source from glucose (carbohydrates) to ketones (derived from fat). When you restrict carbs to approximately 20-50 grams per day, your body depletes its glycogen stores and begins breaking down fat into ketone bodies for energy. This metabolic state is called ketosis.
Keto has been used clinically since the 1920s for epilepsy management and has gained widespread popularity for weight loss, blood sugar management, and mental clarity. The key to success on keto is getting your macronutrient ratios correct — too many carbs prevent ketosis, too little protein causes muscle loss, and too few calories prevent weight loss. For a deeper understanding of how macronutrients work together, see our calorie and macro calculator guide.
Keto Macro Ratios Explained
The standard ketogenic diet uses a dramatically different macro split compared to conventional diets. Here is a visual comparison:
Standard Keto Diet (SKD) Macro Split
Fat dominates the keto plate, protein stays moderate, and carbs are minimal.
Standard Diet Macro Split (for comparison)
On a standard diet, carbs provide the largest share of energy.
| Macronutrient | Keto % | Standard Diet % | Role on Keto |
|---|---|---|---|
| Fat | 70-75% | 25-35% | Primary energy source, replaces carbs |
| Protein | 20-25% | 25-35% | Muscle preservation, moderate intake |
| Carbohydrates | 5-10% | 45-65% | Minimal — kept low to maintain ketosis |
Types of Ketogenic Diets
Not all keto diets are the same. There are several variations designed for different goals and activity levels. Understanding which type suits you best will help you set the right macro targets. According to research reviewed on Examine.com, each variation can effectively induce ketosis when followed correctly.
| Diet Type | Fat % | Protein % | Carbs | Best For | Key Feature |
|---|---|---|---|---|---|
| SKD (Standard) | 70-75% | 20-25% | 20-50g/day | Weight loss, general health, beginners | Consistent low-carb daily |
| TKD (Targeted) | 65-70% | 20-25% | 25-50g around workouts | Moderate-intensity exercisers | Carbs timed around training |
| CKD (Cyclical) | 75% (5 days) | 20% | Carb refeed 1-2 days | Bodybuilders, high-intensity athletes | 5 keto days + 1-2 high-carb days |
| High-Protein Keto | 60-65% | 30-35% | 20-30g/day | Muscle preservation, active dieters | More protein, slightly less fat |
The Standard Ketogenic Diet (SKD) is the most studied and recommended starting point. The Targeted Ketogenic Diet (TKD) is ideal if you find that your gym performance suffers on strict keto — you consume 25-50g of fast-digesting carbs (like dextrose or a banana) about 30 minutes before training. The Cyclical Ketogenic Diet (CKD) involves 5-6 days of strict keto followed by 1-2 days of higher carb intake to fully replenish glycogen. This is popular among bodybuilders and competitive athletes.
SKD: Standard Ketogenic Diet
TKD: Targeted Ketogenic Diet
CKD: Cyclical Keto (Keto Days)
High-Protein Keto
How to Calculate Your Keto Macros
Step 1: Calculate Your TDEE
Start with the same process as any macro calculation — find your Total Daily Energy Expenditure using the Mifflin-St Jeor equation and your activity multiplier. You can use our keto calculator tab to do this automatically. For a detailed walkthrough of TDEE, see our TDEE calculation guide.
Step 2: Set Your Calorie Target
Adjust based on your goal:
- Weight loss: TDEE minus 500 calories (about 1 lb per week)
- Maintenance: Eat at TDEE
- Muscle gain: TDEE plus 200-350 calories
Step 3: Set Net Carbs First
On keto, you set carbs as a fixed gram amount, not a percentage:
| Keto Type | Net Carbs | Ketosis Reliability | Best For |
|---|---|---|---|
| Strict Keto | 20g/day | Very reliable | Fastest adaptation, therapeutic use |
| Standard Keto | 30g/day | Reliable | Most people, good balance |
| Liberal Keto | 50g/day | Variable | Active individuals, easier adherence |
Step 4: Set Protein
Aim for 0.6-0.8 grams of protein per pound of body weight. This is enough to preserve muscle without excess. If you are very active or lifting heavy, you can go up to 1.0g per pound — research shows this will not kick you out of ketosis despite common myths about gluconeogenesis. A 2017 JISSN review confirmed that moderate-to-high protein intake does not impair ketosis in well-formulated ketogenic diets. For more on optimal protein intake, see our protein intake guide.
Step 5: Fill Remaining Calories with Fat
After setting carbs and protein, the remaining calories come from fat. Fat is not a target to hit exactly — it is a lever you adjust. On weight loss keto, you may eat less fat than calculated because your body is burning stored fat. On maintenance, you eat enough fat to meet your calorie target.
Keto Macro Calculation Examples
Example 1: Weight Loss on Strict Keto
Profile: 40-year-old female, 175 lbs, 5'6", moderately active
Goal: Lose weight on strict keto (20g net carbs)
- TDEE: 2,050 cal
- Target: 2,050 - 500 = 1,550 cal
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Net Carbs | 20g | 80 | 5% |
| Protein | 105g (0.6g/lb) | 420 | 27% |
| Fat | 117g | 1,050 | 68% |
Example 2: Maintenance on Standard Keto
Profile: 32-year-old male, 180 lbs, 5'10", active
Goal: Maintain weight on keto (30g net carbs)
- TDEE: 2,750 cal
| Macro | Grams | Calories | % of Total |
|---|---|---|---|
| Net Carbs | 30g | 120 | 4% |
| Protein | 144g (0.8g/lb) | 576 | 21% |
| Fat | 228g | 2,054 | 75% |
Understanding Net Carbs vs. Total Carbs
On keto, you count net carbs, not total carbs. The formula is:
Net Carbs = Total Carbs - Fiber - Erythritol (and some sugar alcohols)
Here is why: fiber passes through your body undigested and does not raise blood sugar or insulin. Similarly, erythritol is absorbed but excreted unchanged, having zero impact on blood glucose. Other sugar alcohols (maltitol, sorbitol, xylitol) have partial effects and should be counted at roughly 50% of their carb content. The Dietary Guidelines for Americans recognize dietary fiber as a nutrient of public health concern, supporting its exclusion from net carb calculations.
| Food | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| 1 cup broccoli | 6g | 2.4g | 3.6g |
| 1 cup spinach | 1.1g | 0.7g | 0.4g |
| 1 medium avocado | 17g | 13g | 4g |
| 1 cup cauliflower | 5g | 2g | 3g |
| 1 cup raspberries | 15g | 8g | 7g |
| 1 cup zucchini | 3.5g | 1g | 2.5g |
Keto-Friendly Foods by Macro Profile
Choosing the right foods on keto means understanding their full macro profile. Below is a comprehensive table of keto staples categorized by their dominant macronutrient, helping you build balanced meals that keep you in ketosis.
| Category | Food | Serving | Fat (g) | Protein (g) | Net Carbs (g) | Calories |
|---|---|---|---|---|---|---|
| High-Fat | Macadamia nuts | 1 oz | 21 | 2 | 2 | 204 |
| Coconut oil | 1 tbsp | 14 | 0 | 0 | 120 | |
| Cream cheese | 2 tbsp | 10 | 2 | 1 | 100 | |
| Avocado | 1 medium | 21 | 3 | 4 | 234 | |
| High-Protein | Chicken breast | 6 oz | 3 | 39 | 0 | 187 |
| Canned tuna | 1 can | 1 | 30 | 0 | 130 | |
| Egg whites | 4 large | 0 | 14 | 0 | 68 | |
| Shrimp | 6 oz | 2 | 36 | 0 | 168 | |
| Balanced (Fat+Protein) | Whole eggs | 3 large | 15 | 18 | 1 | 210 |
| Ribeye steak | 6 oz | 22 | 34 | 0 | 338 | |
| Salmon | 6 oz | 12 | 34 | 0 | 250 | |
| Full-fat cheese | 2 oz | 18 | 14 | 1 | 220 | |
| Low-Carb Vegetables | Spinach (raw) | 3 cups | 0 | 3 | 1 | 21 |
| Zucchini | 1 cup | 0 | 1 | 2.5 | 17 | |
| Bell pepper | 1/2 medium | 0 | 1 | 3 | 15 | |
| Mushrooms | 1 cup | 0 | 3 | 1 | 15 |
Best Foods for Keto Macros
Healthy Fat Sources (70% of calories)
| Food | Serving | Fat | Protein | Net Carbs |
|---|---|---|---|---|
| Avocado | 1 medium | 21g | 3g | 4g |
| Olive oil | 1 tbsp | 14g | 0g | 0g |
| Butter | 1 tbsp | 12g | 0g | 0g |
| Coconut oil | 1 tbsp | 14g | 0g | 0g |
| Almonds | 1 oz (23 nuts) | 14g | 6g | 3g |
| Macadamia nuts | 1 oz | 21g | 2g | 2g |
| Cream cheese | 2 tbsp | 10g | 2g | 1g |
| Heavy cream | 2 tbsp | 11g | 1g | 1g |
Protein Sources for Keto
| Food | Serving | Protein | Fat | Net Carbs |
|---|---|---|---|---|
| Salmon | 6 oz | 34g | 12g | 0g |
| Chicken thigh (skin-on) | 6 oz | 36g | 16g | 0g |
| Ground beef (80/20) | 6 oz | 30g | 24g | 0g |
| Eggs | 3 large | 18g | 15g | 1g |
| Bacon | 4 slices | 12g | 14g | 0g |
| Steak (ribeye) | 6 oz | 34g | 22g | 0g |
Sample Keto Day (1,550 Calories — Weight Loss)
| Meal | Foods | Fat | Protein | Net Carbs | Cal |
|---|---|---|---|---|---|
| Breakfast | 3 eggs scrambled in butter, 2 slices bacon, 1/2 avocado | 38g | 28g | 3g | 470 |
| Lunch | Chicken thigh, mixed greens, olive oil dressing, feta cheese | 28g | 32g | 4g | 400 |
| Snack | 1 oz macadamia nuts, string cheese | 27g | 9g | 2g | 290 |
| Dinner | 5 oz salmon, roasted broccoli with butter | 22g | 34g | 4g | 350 |
| TOTAL | 115g | 103g | 13g | 1,510 |
Notice that net carbs stay well under 20g, protein is adequate at about 0.6g per pound, and fat provides the bulk of calories. The meals are satisfying and rich in nutrients.
Electrolyte Guide for Keto
One of the most critical and overlooked aspects of a ketogenic diet is electrolyte management. When you restrict carbohydrates, your kidneys excrete significantly more sodium, and with it, water and other electrolytes. This is the primary cause of the "keto flu" and ongoing symptoms like cramps, fatigue, and headaches. According to the NIH Office of Dietary Supplements, magnesium deficiency is common in the general population and becomes even more prevalent on low-carb diets.
| Electrolyte | Daily Target on Keto | Standard RDA | Symptoms of Deficiency | Best Keto-Friendly Sources |
|---|---|---|---|---|
| Sodium | 5,000-7,000 mg | 2,300 mg | Headache, fatigue, dizziness, nausea | Bone broth, salt, pickles, olives |
| Potassium | 3,500-4,700 mg | 4,700 mg | Muscle cramps, weakness, heart palpitations | Avocado, spinach, mushrooms, salmon |
| Magnesium | 300-500 mg | 310-420 mg | Cramps, insomnia, anxiety, constipation | Pumpkin seeds, almonds, dark chocolate, spinach |
| Calcium | 1,000-1,200 mg | 1,000-1,200 mg | Muscle spasms, numbness, bone weakness | Cheese, sardines, broccoli, almonds |
Practical supplementation tips:
- Add 1-2 teaspoons of salt to your food or bone broth daily — this alone addresses most keto flu symptoms
- Use a magnesium glycinate or citrate supplement (300-400mg) before bed — it also helps with sleep quality
- Eat potassium-rich foods daily: one avocado provides about 975mg of potassium
- Consider a sugar-free electrolyte drink mix, especially during the first 2-4 weeks of keto adaptation
- If you exercise heavily, you may need even more sodium — up to 7,000-10,000mg on intense training days
The Keto Flu and How to Manage It
During the first 1-2 weeks of keto, many people experience what is called the "keto flu." This is not actually the flu — it is a temporary collection of symptoms caused by your body adapting to using fat for fuel instead of carbs. Common symptoms include:
- Fatigue and low energy
- Headaches
- Brain fog and difficulty concentrating
- Irritability
- Nausea
- Muscle cramps
How to minimize keto flu symptoms:
- Electrolytes: Supplement sodium (5,000-7,000mg/day), potassium (1,000-3,500mg/day), and magnesium (300-500mg/day). When you cut carbs, your kidneys excrete more water and electrolytes.
- Hydration: Drink plenty of water — at least 2-3 liters per day. Dehydration worsens every keto flu symptom.
- Gradual transition: Instead of dropping carbs to 20g overnight, some people do better reducing carbs over 1-2 weeks (from 150g to 100g to 50g to 20g).
- Eat enough fat: During adaptation, do not combine keto with aggressive calorie restriction. Eat at maintenance or a small deficit until adaptation is complete.
Keto Side Effects and How to Manage Them
Beyond the initial keto flu, some people experience ongoing side effects. Most are manageable with the right strategies, but awareness helps you avoid unnecessary discomfort.
| Side Effect | Cause | Typical Duration | Management Strategy |
|---|---|---|---|
| Constipation | Reduced fiber intake, dehydration | Ongoing if not addressed | Eat low-carb vegetables (broccoli, spinach), add psyllium husk, drink more water |
| Bad breath | Acetone production (a ketone body) | 2-4 weeks | Stay hydrated, use sugar-free mints; resolves as body becomes keto-adapted |
| Reduced exercise performance | Glycogen depletion during adaptation | 2-6 weeks | Reduce training intensity during adaptation, consider TKD for athletes |
| Insomnia | Low serotonin from carb restriction, electrolyte imbalance | 1-3 weeks | Supplement magnesium glycinate before bed, maintain consistent sleep schedule |
| Keto rash | Acetone in sweat, rare inflammatory response | Variable | Slightly increase carbs to 30-50g, wear loose clothing, consult dermatologist if persistent |
| Elevated cholesterol | Increased dietary fat intake | Usually improves by 6 months | Focus on unsaturated fats, monitor via blood work, discuss with doctor |
| Hair thinning | Calorie restriction, rapid weight loss, nutrient deficiency | Temporary (2-5 months) | Ensure adequate protein, calories, and micronutrients; usually resolves |
It is important to note that most side effects occur during the first few weeks and resolve as the body adapts to burning fat. If symptoms persist beyond 6-8 weeks, consult a healthcare provider. The National Institute of Diabetes and Digestive and Kidney Diseases provides additional resources on safe weight management practices.
Transitioning Into and Out of Keto
Whether you are starting keto for the first time or planning to return to a standard diet, the transition should be gradual. Abrupt changes in carbohydrate intake can cause digestive distress, blood sugar spikes, and rapid water weight fluctuations.
Transitioning Into Keto
A phased approach over 1-2 weeks minimizes keto flu symptoms and improves long-term adherence:
| Phase | Duration | Daily Carbs | Focus |
|---|---|---|---|
| Phase 1: Low-carb | Days 1-4 | 100-150g | Cut sugars and refined grains, add healthy fats |
| Phase 2: Moderate-low | Days 5-7 | 50-100g | Remove starchy carbs, increase fat at meals |
| Phase 3: Very low-carb | Days 8-10 | 30-50g | Focus on leafy greens only, begin electrolyte supplementation |
| Phase 4: Full keto | Day 11+ | 20-30g | Standard keto, monitor ketone levels if desired |
Transitioning Out of Keto
If you decide to stop keto, reintroduce carbs slowly over 2-4 weeks to avoid digestive issues and energy crashes:
- Week 1: Add 25-30g of carbs per day from fruits and starchy vegetables
- Week 2: Increase to 75-100g of carbs per day, adding whole grains
- Week 3: Move to 125-150g of carbs per day
- Week 4: Settle into your target macro split (see our macro calculation guide for help)
Expect water weight gain: When you reintroduce carbs, your body stores glycogen and water. You will likely gain 3-7 pounds in the first week — this is not fat. It is a normal physiological response. Continue eating at your maintenance calories and the scale will stabilize within 1-2 weeks. For more on transitioning diet phases, read our reverse dieting guide.
Foods to Avoid on Keto
| Food Category | Examples | Why to Avoid |
|---|---|---|
| Grains | Bread, rice, pasta, oats, cereal | Very high in carbs (30-50g per serving) |
| Sugar | Candy, soda, juice, desserts | Pure carbohydrates, spike blood sugar |
| Starchy vegetables | Potatoes, corn, peas, sweet potatoes | High carb content (20-30g per serving) |
| Most fruits | Bananas, apples, oranges, grapes | High in natural sugars (15-30g per serving) |
| Legumes | Beans, lentils, chickpeas | High in carbs despite protein content |
| Low-fat products | Skim milk, low-fat yogurt | Often higher in sugar, removes needed fat |
Keto-Friendly Sweeteners and Sugar Alcohols
One of the biggest challenges on keto is satisfying sweet cravings without consuming carbs. Understanding which sweeteners are truly keto-friendly and how to count them is essential for staying in ketosis.
| Sweetener | Type | Glycemic Index | Count as Carbs? | Keto Rating | Notes |
|---|---|---|---|---|---|
| Erythritol | Sugar Alcohol | 0 | No (subtract fully) | Excellent | Best overall choice, no aftertaste |
| Stevia | Natural | 0 | No | Excellent | Very potent, some find bitter |
| Monk Fruit | Natural | 0 | No | Excellent | Clean taste, often blended with erythritol |
| Allulose | Rare Sugar | 0 | No (subtract fully) | Excellent | Closest to real sugar taste |
| Xylitol | Sugar Alcohol | 13 | Count ~50% | Moderate | Toxic to dogs, some GI issues |
| Maltitol | Sugar Alcohol | 36 | Count ~50% | Poor | Spikes blood sugar, GI distress |
| Sucralose (Splenda) | Artificial | 0 | No | Good | Heat stable, maltodextrin filler adds carbs |
| Aspartame | Artificial | 0 | No | Good | Not heat stable, some avoid |
Glycemic Impact: Sweetener Comparison
Best practice: Stick to erythritol, stevia, monk fruit, or allulose. Avoid maltitol-based products (common in "sugar-free" candy) as they spike blood sugar nearly as much as regular sugar and cause digestive issues in many people.
Keto Meal Prep Strategy
Successful keto requires planning ahead. Here is a practical weekly meal prep framework that ensures you always have keto-friendly options ready:
| Day | Prep Activity | Time Required | Meals Covered |
|---|---|---|---|
| Sunday Morning | Cook 3-4 lbs protein (chicken thighs, ground beef, salmon) | 45-60 min | Lunches + Dinners |
| Sunday Morning | Roast low-carb vegetables (broccoli, cauliflower, zucchini) | 30 min (parallel) | Side dishes all week |
| Sunday Afternoon | Portion into 5 containers with measured fats | 20 min | Weekday meals |
| Sunday Afternoon | Hard-boil 12 eggs, portion nuts into 1oz bags | 15 min | Snacks all week |
| Wednesday Evening | Mid-week refresh: cook additional protein if needed | 30 min | Thu-Sun meals |
Keto Pantry Essentials
Keep these staples stocked to make keto cooking easy:
- Fats: Olive oil, coconut oil, butter, ghee, MCT oil, avocado oil
- Proteins: Eggs, canned tuna, chicken thighs (frozen), ground beef, bacon, deli meats
- Low-carb vegetables: Spinach, broccoli, cauliflower, zucchini, bell peppers
- Dairy: Full-fat cheese, heavy cream, cream cheese, sour cream
- Nuts/Seeds: Almonds, macadamia nuts, pecans, chia seeds, flax seeds
- Condiments: Mayonnaise (avocado oil based), mustard, hot sauce, ranch (check carbs)
- Sweeteners: Erythritol, stevia, monk fruit
Keto for Different Activity Levels
Your keto macro targets should adjust based on your physical activity. More active individuals may need more total calories and can potentially tolerate slightly higher carbs, while sedentary individuals need to be more strict.
| Activity Level | Net Carbs | Protein | Fat | Keto Type | Notes |
|---|---|---|---|---|---|
| Sedentary | 20g | 0.6g/lb | Fill remaining | SKD (Standard) | Strictest approach, reliable ketosis |
| Light Exercise (2-3x/week) | 25-30g | 0.7g/lb | Fill remaining | SKD | Slight flexibility with carbs |
| Moderate Exercise (4-5x/week) | 30-40g | 0.8g/lb | Fill remaining | SKD or TKD | May add 15-25g carbs pre-workout |
| Intense Training (6+x/week) | 25-50g around workouts | 1.0g/lb | Fill remaining | TKD | Targeted carbs before training |
| Athletes/Bodybuilders | Cyclical | 1.0-1.2g/lb | Variable | CKD | 5 keto days + 1-2 carb days |
The key takeaway: if you do intense glycolytic exercise (weightlifting, CrossFit, sprinting), you may benefit from the Targeted Ketogenic Diet (TKD) which allows 25-50g of fast-digesting carbs immediately before training. These carbs are used during the workout and typically do not disrupt ketosis for most people.
Common Keto Macro Mistakes
- Not tracking net carbs carefully. Hidden carbs are everywhere — sauces, dressings, seasonings, and "sugar-free" products can contain enough carbs to knock you out of ketosis. Track everything in the first month. Our beginner's guide to macro counting shows you how.
- Eating too little protein. Fear of gluconeogenesis leads some people to under-eat protein. This causes muscle loss. Research shows that moderate protein (0.6-1.0g/lb) does not prevent ketosis.
- Thinking keto means unlimited calories. You still need a caloric deficit to lose weight on keto. Ketosis makes the deficit easier to maintain due to reduced hunger, but it does not eliminate the need for one. Learn more about the calorie-macro relationship.
- Not supplementing electrolytes. Low-carb diets cause your body to excrete more sodium, potassium, and magnesium. Failing to supplement these leads to fatigue, cramps, headaches, and heart palpitations.
- Relying only on the scale. Keto causes rapid water weight loss in the first week (3-7 lbs) as glycogen stores deplete. After this initial drop, fat loss proceeds at a normal rate. Do not be discouraged when the scale slows down after week one.
- Giving up during keto flu. The adaptation period is temporary. Most symptoms resolve within 1-2 weeks. Supplementing electrolytes and staying hydrated resolves most issues.
Keto Snacks by Net Carbs
Finding keto-friendly snacks is crucial for staying on track between meals. Here are the best options organized by net carb content:
| Snack | Serving | Net Carbs | Fat | Protein | Calories |
|---|---|---|---|---|---|
| Pork rinds | 1 oz | 0g | 5g | 9g | 80 |
| String cheese | 1 stick | 0g | 6g | 7g | 80 |
| Hard-boiled eggs | 2 large | 1g | 10g | 12g | 140 |
| Almonds | 1 oz (23 nuts) | 2g | 14g | 6g | 164 |
| Celery with cream cheese | 3 stalks + 2 tbsp | 2g | 10g | 2g | 110 |
| Beef jerky (sugar-free) | 1 oz | 3g | 1g | 11g | 70 |
| Olives | 10 large | 2g | 5g | 0g | 50 |
| Macadamia nuts | 1 oz | 2g | 21g | 2g | 204 |
| Avocado | 1/2 medium | 2g | 11g | 2g | 117 |
| Pepperoni slices | 1 oz (15 slices) | 0g | 13g | 5g | 140 |
Net Carbs Comparison: Keto Snacks vs Regular Snacks
Keto Meal Templates
Use these templates to build any keto meal that fits your macros. The formula is simple: pick one option from each column.
| Protein Base (4-6 oz) | Fat Addition | Low-Carb Vegetable | Flavor/Sauce |
|---|---|---|---|
| Chicken thigh | 1 tbsp olive oil | Broccoli (1 cup) | Garlic butter |
| Salmon fillet | 1/2 avocado | Asparagus (6 spears) | Lemon herb |
| Ground beef (80/20) | 2 oz cheese | Spinach (2 cups) | Taco seasoning |
| Pork chop | 1 tbsp butter | Green beans (1 cup) | Rosemary garlic |
| 3 eggs | 2 slices bacon | Bell peppers (1/2 cup) | Hot sauce |
| Shrimp (6 oz) | 1 tbsp coconut oil | Zucchini noodles | Cajun spice |
Each combination following this template yields approximately: 30-45g protein, 25-40g fat, 3-6g net carbs, and 400-550 calories. Adjust portion sizes based on your specific macro targets.
When to Recalculate Keto Macros
- Every 10-15 lbs of weight change — as you lose weight, your calorie needs decrease
- When transitioning between goals — switching from weight loss to maintenance on keto
- If progress stalls for 3+ weeks — tighten carbs or adjust calories
- When activity level changes — starting or stopping an exercise program
Keto Troubleshooting Guide
If you are following keto but not seeing results, use this troubleshooting checklist:
| Problem | Likely Cause | Solution |
|---|---|---|
| Not losing weight | Too many calories despite low carbs | Track calories, not just carbs; reduce fat intake |
| Always hungry | Not enough protein or fat | Increase protein to 0.8g/lb; add healthy fats |
| Low energy | Electrolyte deficiency or adaptation phase | Add 5,000mg sodium, 3,500mg potassium daily |
| Brain fog | Not fully keto-adapted yet | Give it 2-4 more weeks; supplement electrolytes |
| Muscle cramps | Low magnesium and potassium | Supplement 300-400mg magnesium before bed |
| Constipation | Low fiber, dehydration | Eat more low-carb vegetables; drink 3L water daily |
| Bad breath | Acetone (ketone body) | Stay hydrated; usually resolves in 2-4 weeks |
| Kicked out of ketosis | Hidden carbs in foods | Check sauces, dressings, sugar-free products |
Frequently Asked Questions
The standard ketogenic diet macro ratio is approximately 70% fat, 25% protein, and 5% carbohydrates. In practice, this means most people on keto eat 20 to 50 grams of net carbs per day, moderate protein at 0.6 to 0.8 grams per pound of body weight, and fill the remaining calories with healthy fats.
Most people achieve and maintain ketosis at 20 to 30 grams of net carbs per day. Strict keto uses 20g, standard keto uses 30g, and liberal keto allows up to 50g. Net carbs are calculated as total carbs minus fiber and certain sugar alcohols. The lower your net carbs, the more reliably you will stay in ketosis.
Most people enter ketosis within 2 to 4 days of limiting carbs to under 20 to 30 grams per day. However, full keto-adaptation where your body becomes efficient at burning fat for fuel takes 2 to 6 weeks. During this adaptation period, you may experience the "keto flu" with symptoms like fatigue, headaches, and brain fog.
The concern about excess protein kicking you out of ketosis through gluconeogenesis is largely overblown. Gluconeogenesis is a demand-driven process, not a supply-driven one. Moderate protein intake of 0.6 to 1.0 grams per pound of body weight will not prevent ketosis for the vast majority of people. Adequate protein is important for preserving muscle mass.
Total carbs include all carbohydrates in a food: sugars, starches, and fiber. Net carbs are total carbs minus fiber and certain sugar alcohols (like erythritol). On a keto diet, you count net carbs because fiber and some sugar alcohols do not significantly raise blood sugar or insulin levels and therefore do not interfere with ketosis.
While carbs are the most critical macro to track on keto, tracking all macros gives you better results. If you eat too many total calories, you will not lose weight even in ketosis. Tracking protein ensures you preserve muscle mass. For weight loss on keto, you still need a caloric deficit — ketosis makes the deficit easier to maintain because fat and protein are more satiating.
The Targeted Ketogenic Diet allows you to eat 25 to 50 grams of fast-digesting carbs around your workouts, typically 30 minutes before training. The rest of the day follows standard keto rules. This approach is designed for people who do high-intensity exercise and find that strict keto limits their performance. The carbs are used immediately for exercise fuel and generally do not disrupt ketosis.
You can test for ketosis using urine strips, blood ketone meters, or breath analyzers. Blood ketone meters are the most accurate. Nutritional ketosis is generally defined as blood beta-hydroxybutyrate levels between 0.5 and 3.0 mmol/L. Common subjective signs include reduced appetite, increased mental clarity, a metallic taste in the mouth, and fruity-smelling breath.
Research on long-term keto is still evolving. Studies up to two years show the diet is generally safe for most healthy adults when followed with nutrient-dense whole foods and adequate electrolyte intake. However, people with kidney disease, liver disease, pancreatitis, or gallbladder issues should avoid keto or consult their doctor first. Pregnant and breastfeeding women should also consult a healthcare provider.
You can drink some alcohol on keto, but your choices are limited and tolerance is lower. Dry wines and spirits like vodka, gin, and whiskey contain zero carbs but still provide 7 calories per gram. Beer is generally too high in carbs. Your body prioritizes metabolizing alcohol over fat, temporarily pausing fat burning until the alcohol is processed.
Transition off keto gradually over 2 to 4 weeks by adding 25 to 50 grams of carbs per week. Start with nutrient-dense carbs like fruits, sweet potatoes, and whole grains rather than processed carbs or sugar. Expect to gain 3-7 pounds of water weight as glycogen stores replenish — this is not fat gain. Continue eating adequate protein throughout the transition.
Research & References
- Ketogenic diet for obesity: friend or foe? — PubMed (2021)
- The effects of ketogenic dieting on skeletal muscle and fat mass — JISSN (2017)
- Ketogenic Diet Research Summary — Examine.com
- Ketogenic Diet Overview — Harvard T.H. Chan School of Public Health
- Magnesium Fact Sheet for Health Professionals — NIH Office of Dietary Supplements
- Weight Management Information — NIDDK