Keto Macro Calculator
Calculate your exact daily grams of net carbs, dietary fats, and protein for nutritional ketosis and sustainable fat loss.
Ketogenic Macronutrient Ratios & Net Carb Calculations
The Ketogenic Diet is a high-fat, moderate-protein, very-low-carbohydrate nutritional protocol designed to shift your cellular metabolism from glucose glycolysis to hepatic ketogenesis (burning fatty acids into blood ketone bodies: beta-hydroxybutyrate, acetoacetate, and acetone).
Net Carbs vs. Total Carbs: What to Count
On a ketogenic diet, carbohydrates that do not stimulate blood glucose or insulin are subtracted from your total carbohydrate count:
To guarantee deep nutritional ketosis (blood ketones between 0.5 and 3.0 mmol/L), most adults should maintain net carbs strictly under 20g to 25g per day during the first 4 weeks of keto-adaptation.
Why Fat Is a Lever, Not a Goal
While protein is a fixed target to preserve lean body mass, dietary fat acts as an energy lever. When your goal is fat loss, your daily fat grams should be calculated at a 20% deficit so that your liver oxidizes stored body fat rather than relying entirely on dietary fat intake.
Reviewed against peer-reviewed primary sources by the TDEEmacro Editorial Team · Last reviewed 2026-08-24
Formulas and clinical thresholds on this page are grounded in peer-reviewed primary literature and established physiological standards. Always consult a registered dietitian or physician before changing your dietary or exercise protocol.
- Ketogenic nutrition and metabolic substrate utilization Volek JS, Phinney SD. The Art and Science of Low Carbohydrate Living. Beyond Obesity LLC; 2011.
- Therapeutic and athletic efficacy of ketogenic diets Harvey CJDC, et al. The effect of low-carbohydrate and ketogenic diets on blood ketones and body composition. Front Nutr. 2019;6:89.
Frequently Asked Questions
What are the optimal macronutrient percentages for a ketogenic diet?
A standard ketogenic diet consists of 70-75% calories from dietary fat, 20-25% from protein, and strictly 5% or less from net carbohydrates (typically under 20-25g net carbs per day).
How do I calculate net carbs on keto?
Net Carbs = Total Carbohydrates minus Dietary Fiber and Non-Impact Sugar Alcohols (such as Erythritol and Stevia). Insoluble fiber does not impact blood glucose or insulin.
Will eating too much protein kick me out of ketosis?
No. Gluconeogenesis is a demand-driven process, not a supply-driven one. Adequate protein (1.6-2.0g/kg) is essential on keto to prevent skeletal muscle catabolism.