Keto Macros Calculator: Your Daily Fat, Protein & Net Carb Targets
For a 160 lb female eating 1,700 calories on standard keto (75/20/5): 142g fat (1,275 cal), 85g protein (340 cal), 21g net carbs (85 cal). For high-protein keto (60/35/5): 113g fat, 149g protein, 21g net carbs. Keep net carbs under 20-50g to maintain ketosis.
Calculate Your Keto Macros
Personalized fat, protein & net carb targets.
Daily Calories
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Standard Keto Macros at Common Calorie Levels
| Calories | Fat (75%) | Protein (20%) | Net Carbs (5%) |
|---|---|---|---|
| 1,400 cal | 117g | 70g | 18g |
| 1,600 cal | 133g | 80g | 20g |
| 1,800 cal | 150g | 90g | 23g |
| 2,000 cal | 167g | 100g | 25g |
| 2,200 cal | 183g | 110g | 28g |
| 2,500 cal | 208g | 125g | 31g |
Setting Protein on Keto
Protein is the most misunderstood keto macro. Contrary to common belief, eating too much protein does NOT kick you out of ketosis. Gluconeogenesis (converting protein to glucose) is demand-driven, not supply-driven. Set protein at:
- Sedentary: 0.6-0.8g per pound of lean body mass
- Active/lifting: 0.8-1.0g per pound of lean body mass
- Fat loss phase: 1.0-1.2g per pound of lean body mass
Tracking Net Carbs
Net carbs = Total carbs - Fiber - Erythritol (and most sugar alcohols)
| Food | Total Carbs | Fiber | Net Carbs |
|---|---|---|---| | Avocado (1 whole) | 12g | 9g | 3g | | Broccoli (1 cup) | 6g | 2.4g | 3.6g | | Almonds (1 oz) | 6g | 3.5g | 2.5g | | Spinach (1 cup raw) | 1.1g | 0.7g | 0.4g | | Cauliflower (1 cup) | 5g | 2g | 3g |Frequently Asked Questions
What is the ideal keto macro ratio?
Standard keto (SKD) is 70-75% fat, 20-25% protein, 5-10% net carbs. High-protein keto is 60% fat, 35% protein, 5% carbs. There is no single ideal ratio — it depends on your goals, body composition, and activity level. The most critical number is net carbs: keep them under 20-50g/day to maintain ketosis.
How do I calculate net carbs?
Net carbs = total carbohydrates minus dietary fiber minus sugar alcohols (erythritol, xylitol, etc.). Fiber and most sugar alcohols are not digested and do not raise blood sugar or insulin, so they do not affect ketosis. Example: a food with 15g total carbs, 7g fiber, and 3g erythritol has 5g net carbs.
Do I need to hit my fat macro exactly?
No. Your fat macro is an upper limit, not a target to force-feed. If you are eating keto for weight loss, your body can get remaining fat calories from stored body fat. Prioritize hitting your protein target, stay under your carb limit, and eat fat to satiety. Only eat your full fat macro if you are eating keto for maintenance or muscle gain.
Can I eat too much protein on keto?
For practical purposes, no. The fear that excess protein converts to glucose and kicks you out of ketosis (via gluconeogenesis) is a myth based on a misunderstanding. Gluconeogenesis is a demand-driven process, not supply-driven. Your body makes glucose when it needs it, not simply because protein is available. Eat adequate protein (0.8-1.2g per pound of lean mass) without fear.
How do I adjust keto macros for exercise?
If you do intense exercise (CrossFit, heavy lifting, sprints), consider targeted keto (TKD): eat 15-30g of fast-digesting carbs 30 minutes before training, then standard keto the rest of the day. This provides workout fuel without disrupting ketosis. For endurance athletes, standard keto often works well after a 2-4 week adaptation period.