Last updated: March 2026
What Are Keto Macros?
Keto macros are the specific proportions of fat, protein, and carbohydrates that keep your body in a state of ketosis. In ketosis, your body shifts from burning glucose (from carbs) to burning fat and producing ketone bodies for energy. This metabolic switch requires drastically reducing carbohydrate intake to typically 5% or less of total calories, while increasing fat intake to about 70% of calories.
The standard ketogenic diet ratio of 70% fat, 25% protein, and 5% carbs translates to roughly 20-50 grams of carbs per day for most people. Our calculator automatically applies these ratios to your personal calorie target, giving you exact gram targets for each macronutrient based on your body stats and goals.
How to Start Keto: Macro Guidelines
Week 1-2: Transition phase. Reduce carbs to under 50g per day. You may experience the “keto flu” (fatigue, headache, irritability) as your body adapts. Stay hydrated, supplement electrolytes (sodium, potassium, magnesium), and be patient.
Week 3-4: Fat adaptation. Most people report increased energy and reduced hunger once fully fat-adapted. Cravings for carbs typically diminish. Track your macros carefully during this phase to ensure you are staying in ketosis.
Ongoing: Maintenance. Once adapted, many people can slightly increase carb intake (to 30-50g) while maintaining ketosis. Continue tracking to prevent carb creep. Use the comparison table above to see how your keto macros compare to other approaches.
Frequently Asked Questions
What are keto macros?
Keto macros are the specific ratio of fat, protein, and carbs needed to maintain ketosis — a metabolic state where your body burns fat for fuel instead of carbohydrates. The standard keto macro ratio is approximately 70% fat, 25% protein, and 5% carbs. This typically works out to 20-50 grams of net carbs per day.
How many carbs can I eat on keto?
Most people enter ketosis at 20-50 grams of total carbs per day. Strict keto dieters aim for under 20g net carbs (total carbs minus fiber). Some metabolically flexible individuals can maintain ketosis at up to 50g. Start at 20g and adjust based on how you feel and whether you are maintaining ketosis.
How much protein should I eat on keto?
Aim for 0.6-0.8 grams of protein per pound of lean body mass on keto. Too little protein causes muscle loss; too much can potentially interfere with ketosis through gluconeogenesis (though this is less of an issue than commonly believed). Our calculator sets keto protein at 25% of calories.
How long does it take to get into ketosis?
It typically takes 2-7 days to enter ketosis when carbs are restricted to under 50g per day. Factors that speed up the transition include fasting, exercising while glycogen-depleted, and keeping carbs under 20g. The initial 'keto flu' symptoms (fatigue, headache) usually resolve within 1-2 weeks.
What foods can I eat on keto?
Focus on: meats, fish, eggs, butter, cheese, nuts, seeds, avocados, olive oil, and low-carb vegetables (leafy greens, broccoli, cauliflower). Avoid: bread, pasta, rice, potatoes, sugar, fruit juice, most fruit (berries are okay in small amounts), and anything with added sugar.
Is keto safe long-term?
Research on long-term keto safety is still evolving. Short to medium-term (6-12 months), keto has been shown to be safe for most healthy adults and effective for weight loss and blood sugar control. Long-term considerations include potential nutrient deficiencies, kidney stone risk, and cholesterol changes. Consult a healthcare provider for personalized guidance.