Keto Macros Explained: How to Calculate Fat, Protein, and Carbs
The keto diet works through specific macro ratios. Here is how to calculate yours and what the numbers mean.
Standard keto macros: 70-75% of calories from fat, 20-25% from protein, 5-10% from carbs. On a 2,000 calorie diet: 155-167g fat, 100-125g protein, 25-50g net carbs. The carb limit (usually under 50g net, often under 20g for faster ketosis) is the critical number — exceed it and you exit ketosis within hours.
Calculating Your Keto Macros
Step 1: Find your TDEE (total daily energy expenditure). Step 2: For fat loss, subtract 500 calories. Step 3: Set protein at 0.8g per pound of lean body mass. Step 4: Set carbs at 20-30g net. Step 5: Fill remaining calories with fat. Example for a 170-pound person at 2,100 calories: Protein 120g (480 cal), Carbs 25g (100 cal), Fat 169g (1,520 cal).
Common Keto Mistakes
Too much protein and not enough fat (body converts excess protein to glucose). Not tracking net carbs (total carbs minus fiber — fiber does not count). Not getting enough electrolytes (keto flu is usually just sodium, potassium, and magnesium deficiency). Expecting overnight results (full fat adaptation takes 2-6 weeks).