Keto Diet Macros: How to Calculate Yours

Calculate your ideal macro ratios when following the keto diet.

Age

Gender

Current Weight

Height

Formula ?If you know your body fat %, Lean Mass formula may be more accurate.

Activity Level

Goals

Carbohydrate

Protein

Fat

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MEALS PER DAY

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*Your coach will calculate additional customized macros for when you are ready to transition off of keto and resume more balanced eating.

The ketogenic diet has been around for decades, but has been surging in popularity.

Note that long-term, flexible dieting (eating normal levels of carbs, proteins, and fats) is just as good at helping your reach your weight loss and fitness goals as a keto diet.

It could be argued that flexible dieting is better as it is less restrictive and more sustainable.

However, a keto diet may be appropriate for someone looking for faster initial results¹.

  • Those training for fitness competitions.
  • Those trying to lose weight for an event but have a shorter time window.
  • Those who have tried flexible dieting but because of metabolic issues are unable to lose weight eating normal levels of carbohydrates.

What is a Keto Diet?

The keto diet was first developed for use by those with epilepsy. It later became popular among bodybuilders to cut fat before competitions. It will cause your body to burn nothing but fat for energy instead of using glucose (carbohydrates).

A person achieves this by greatly limiting carbs and eating more fat. In the absence of carbs, the body will begin converting both dietary fat and body fat into ketones which are then used by the cells of your body for energy.

It’s important to understand that a calorie deficit is still required for fat loss to happen.

Keto Macro Calculation

To calculate your keto diet macros, you must establish your estimated TDEE (total daily energy expenditure).

Set a Calorie Deficit

Before you calculate your keto macros you must start by creating a calorie deficit. 20% is a pretty safe starting point (the Lose Weight setting). Our calculator also has a Lose 10% setting for more sustainable fat loss.

How Many Carbs?

The keto diet isn’t carb free but just really low in carbs. Just 5% of your total daily calories should be in the form of carbs. For most people this is 20-30 grams of carbohydrate per day.

How Much Protein?

Some people on a keto diet make the mistake of consuming too much protein.

Your body can also convert protein to energy for the body. Eating more than is needed for muscle repair and preservation will cause your body to do this. The goal is to burn body fat for extra energy, not extra protein.

No more than .8 grams per pound of body weight should be consumed while on a keto diet. The calculator default is set at .7 grams per pound.

The Rest is Fat

The rest of your remaining calories should come from fat.

Example: A moderately active woman who is 30 years old, 5’5″, and 180 pounds would have a weight loss TDEE of 1908 calories. Here are her keto macros:

  • Protein: 126 grams (27%)
  • Fat: 145 grams (69%)
  • Carbs: 24 g (5%)

Keto Foods

high fat foods

Here are some foods that will help you reach your keto macros.

  • Avocado
  • Ground flax seed
  • Coconut oil
  • Olive oil
  • Grassfed butter
  • Dark meat chicken
  • Eggs
  • Steak
  • Pork
  • Lamb
  • Bacon
  • Sour cream
  • Hard cheeses
  • Nuts (watch the carbs)
  • Seeds (watch the carbs)
  • Peanut Butter
  • Almond butter
  • Leafy greens and other low-carb veggies like cucumber, celery, broccoli, cauliflower, sprouts, etc.

Looking for keto food ideas?


It can be tricky trying to eat keto, and you will need some help.

How Much Fiber?

You still should consume green leafy and other low carb veggies while on the keto diet, but some people may need to consume fiber supplements in order to be in the optimal fiber range for your body. Psyllium husks are a good natural fiber choice if you feel you aren’t getting enough.

Tests For Ketosis

Luckily, you don’t have to guess whether or not your body is in ketosis. There are several over-the-counter testing methods to determine your ketosis status.

  1. Urine keto test strips
  2. Blood ketone testers

You want to be in the range of 0.5 – 3.0 for blood ketones with the optimal fat burning target of 2.0.

Problems with Ketogenic diets

There can be a pretty intense adjustment period when starting a ketogenic diet. While adjusting to ketosis many report the following symptoms:

  1. Brain fog– Your brain loves glucose and consumes a lot of it. While it’s adjusting to ketones you may feel pretty spacey and out of it.
  2. Lack of energy– Feeling tired and lethargic is another symptom of the adjustment to using fat for energy instead of sugar.
  3. Lack of strength during workouts – Without carbs quickly replenishing your muscles’ glycogen supplies, your muscles will tire out more quickly.
  4. Cravings– Again, your brain will not be happy and will want you to eat carbs. Be prepared for some intense cravings when you first start.

Note: Since keto dieting is restrictive it’s a good idea to consult with your doctor before starting. Your doctor may want to do a fasting blood test to make sure there aren’t any blood sugar issues that could make doing keto dangerous for your health. Ketogenic dieting has been shown to reverse type 2 diabetes in some individuals.³

How Long Should I Keto?

Since keto dieting is a short term solution when used for fat loss, it really should be used for only about a month or two months max.

Some advocates of keto dieting say people should eat this way for life, but we don’t see that as a realistic way to eat long term. Besides, life is far too short to never enjoy cake, pizza, cookies and a nice glass of wine. Moderation and balance always win over restriction.

Transitioning From the Keto Diet

You should then transition to a normalized set of macros. While keto dieting can be good for short term fat loss, it’s important that it not brainwash you into thinking that certain foods or macros are “bad”. Eating a balanced diet with an understanding of your total daily energy expenditure (TDEE) is the healthiest way to eat and the most sustainable way to lose weight long term.

    References:

  • Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., & Westman, E. C. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia. A randomized, controlled trial. Annals of internal medicine, 140(10), 769-777. Ref
  • Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. (1990). A new predictive equation for resting energy expenditure in healthy individuals. The American Journal of Clinical Nutrition, 51 (2), 241-247. URL http://www.ajcn.org/content/51/2/241.abstract
  • Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., & Westman, E. C. (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism, 2(1), 34. Study link
Ted Kallmyer is an ISSA certified Specialist in Fitness Nutrition and is our lead macro coach. If you need help reaching your weight loss/fitness goals see our personal coaching options.

12 Comments

  1. Sue 3 weeks ago

    For the keto calculator is this total carbs or net carbs?
    Thanks

    Reply
    • James 3 weeks ago

      Total carbs. We normally find that the non-digestible fiber provides a ‘buffer’ against going over on your carb targets. So if your shooting for… say… 30 g of carb. You might actually eat 35 grams… but some of this might be fiber… so you’ll still be in your limits.

      If we target net carbs, it can be very challenging meeting your targets.

      Reply
  2. Jennifer Dombovy 1 month ago

    How much saturated fat is typical on a keto diet and how do you calculate it for daily macros? Do you add it into the count for FAT?

    Reply
    • Ted Kallmyer 1 month ago

      This would vary depending on how well your body handles saturated fat and your current triglyceride and cholesterol levels. It is included in your total fat grams, yes. One of the problems with the keto diet is people fail to balance their fatty acid profile and it can become out of balance when eating fat at the levels recommended.

      Reply
  3. Belinda Brooks 2 months ago

    hihi
    just wondering should i be using the lean mass no. or body fat % no. on the keto macro calculator please thanks????

    from Australia

    Reply
    • Ted Kallmyer 2 months ago

      If you are using the lean mass formula, you should enter your body fat percentage.

      Reply
  4. Beth 9 months ago

    Other sites I’ve been reading have stated that you need to eat approx .8 grams of protein per kilogram of body weight. Not per pound. Which is correct?

    Reply
    • Ted Kallmyer 9 months ago

      If you’re obese then .8 gram per kilo is more realistic, if you are normal weight with a few extra pounds to lose then .8 per pound is the target. Protein requirements are most accurately determined by lean mass so a lot of fat tissue weight skews the.8 per pound calculation.

      Reply
      • Beth 9 months ago

        Thanks for the clarification.

        Reply
  5. amy 10 months ago

    im so new to this, but so motivate. I’m having trouble understanding how much to eat, when to eat, and what to eat.

    Reply
    • Ted Kallmyer 10 months ago

      Hi Amy, The calculator here should give you a great starting point.

      Reply
  6. Vince

    I love the details you provide and I especially like how you’ve covered little bits of all the key areas. The concept of macros often seems confusing when people are first starting keto, but it doesn’t have to be.

    Reply