Keto Macros: How to Calculate Them

“Keto macros” just means the amount of fat, protein, and carbs you eat each day. On keto, these matter more than calories.

To get into ketosis—where your body burns fat for fuel—you need to keep carbs very low and eat more fat.

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Standard Keto Macro Breakdown

Most people on keto aim for this ratio:

Macro	Percent of Daily Calories
Fat	70% to 75%
Protein	20% to 25%
Carbs	5% to 10%

This isn’t one-size-fits-all. You may need to adjust based on your body, activity level, or goals (like fat loss vs. muscle gain).

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Why Macros Matter on Keto

You can’t just “cut carbs” and hope for the best. To reach and stay in ketosis, your macros need to be dialed in.

• Too many carbs? You’ll get kicked out of ketosis.
• Too little protein? You might lose muscle.
• Too little fat? You’ll feel hungry and tired.

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How to Calculate Your Keto Macros

You’ll need to know:

• Your weight
• Your body fat % (estimate is fine)
• Your activity level
• Your goal: lose fat, maintain, or gain muscle

Then follow these steps:

1. Set Your Calories

Use a calculator like this:
👉 https://www.ruled.me/keto-calculator/

Or use this simple rule:

• Fat loss: body weight × 12
• Maintenance: body weight × 15
• Muscle gain: body weight × 18

Example: 160 lbs × 12 = 1,920 calories for fat loss

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2. Set Your Carbs (5% to 10%)

On keto, this is usually 20 to 50 grams of net carbs per day.

Net carbs = Total carbs – Fiber

For strict keto:
Stick to 20–25g net carbs/day.

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3. Set Your Protein (20% to 25%)

Aim for 0.6 to 1.0 grams of protein per pound of lean body mass.

• Sedentary? Use 0.6 to 0.8
• Active? Use 0.8 to 1.0

Example: If you weigh 160 lbs and have 25% body fat, lean mass is 120 lbs
120 × 0.8 = 96g protein per day

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4. Set Your Fat (Fill the Rest)

Use fat to fill the rest of your calories.

Each gram of fat = 9 calories
Each gram of protein = 4 calories
Each gram of carbs = 4 calories

Example day:

• 25g carbs × 4 = 100 cal
• 96g protein × 4 = 384 cal
• Total = 484 cal
• 1,920 – 484 = 1,436 cal from fat
• 1,436 ÷ 9 = 159g fat

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Sample Keto Macro Targets

Goal	Calories	Carbs	Protein	Fat
Fat Loss	1,800	25g	100g	144g
Maintain	2,200	30g	110g	166g
Muscle Gain	2,500	50g	130g	183g

These are ballpark estimates. Everyone’s different.

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How to Track Macros

You don’t need to obsess, but tracking helps at first.

Apps that work well:

• Carb Manager
• Chronometer
• MyFitnessPal (custom settings required)

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Tips to Stay on Track

✅ Plan your meals ahead
✅ Use a food scale (at least at first)
✅ Watch your fiber (to avoid digestive issues)
✅ Focus on whole foods, not just “keto snacks”

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Summary

• Keto macros help you stay in ketosis.
• Keep carbs low (5–10%), protein moderate, fat high.
• Use a calculator or do simple math.
• Adjust based on your body and goals.

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Sources

• https://www.healthline.com/nutrition/ketogenic-diet-101
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6979307/
• https://www.dietdoctor.com/low-carb/keto

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Explore Related Topics:

• Keto Basics
• Keto and Intermittent Fasting: How They Work Together
• Keto Diet Benefits: What the Science Actually Says
• Keto Side Effects: What to Expect (and How to Handle Them)
• Keto vs. Carnivore: What’s the Difference?