KetoMacros

Keto Macros Calculator

Standard keto ratios: fat-heavy, minimal carbs.

Daily calories

Fat (g)

155.556

70% fat · 25% protein · 5% carbs

Protein (g): 125
Carbs (g): 25

What you entered

Daily calories: 2000

1
Fat: 70% of calories ÷ 9 kcal/g
(2000 × 0.70) ÷ 9= 156 g
2
Protein: 25% of calories ÷ 4 kcal/g
(2000 × 0.25) ÷ 4= 125 g
3
Carbs: 5% of calories ÷ 4 kcal/g
(2000 × 0.05) ÷ 4= 25 g

Result

Fat (g): 155.556

At 2000 kcal/day on a keto split, aim for 156g fat, 125g protein, and 25g carbs.

Ketogenic macros at common calorie targets

A standard ketogenic split puts roughly 70% of calories in fat, 25% in protein, and 5% in carbohydrate. Fat carries 9 calories per gram; protein and carbohydrate carry 4.

Daily calories	Fat	Protein	Carbs
1,500 kcal	117 g	94 g	19 g
1,800 kcal	140 g	113 g	23 g
2,000 kcal	156 g	125 g	25 g
2,200 kcal	171 g	138 g	28 g
2,500 kcal	194 g	156 g	31 g

Most ketogenic protocols cap carbohydrate at 20 to 50 g a day regardless of calorie level. Ketogenic diets interact with diabetes medication, so anyone on insulin or sulfonylureas needs medical supervision. General wellness information only, not medical advice. Discuss any health decision with a qualified clinician.

Why keto's ratio looks so different

The ketogenic diet deliberately restricts carbs to a small fraction of calories, pushing the body to burn fat for fuel and produce ketones instead of relying on glucose — hence the heavy fat allocation relative to standard diets.

From percentages to grams

Fat and protein contain more calories per gram than carbs (9 vs. 4), so converting a 70/25/5 percentage split into actual grams to eat requires this exact calculation, not just simple division.

Frequently asked questions

How many carbs can you eat on keto?

The standard ketogenic diet limits carbs to 20–50g net carbs per day (about 5% of calories). At 2,000 calories, that's 25g of carbs. Most people enter ketosis below 50g/day, but some need to go as low as 20g. Net carbs = total carbs minus fibre.

How long does it take to enter ketosis?

Typically 2–4 days of eating under 20–50g carbs per day. The body depletes liver glycogen first, then switches to burning fat and producing ketones. Full fat-adaptation (efficient ketone use) takes 2–4 weeks. Signs of ketosis: increased thirst, metallic taste, reduced appetite.

What should I eat on keto?

Fat sources: avocado, olive oil, butter, nuts, cheese, fatty fish. Protein: meat, eggs, fish, tofu. Low-carb vegetables: leafy greens, broccoli, cauliflower, zucchini. Avoid: bread, pasta, rice, sugar, fruit (except berries in small amounts), potatoes, beans.