The ketogenic diet is simple to describe — very low carbs, high fat, moderate protein — but the numbers that actually keep you in ketosis are personal. A 60 kg woman and a 90 kg man need completely different macros. Here is how to calculate yours precisely.
The Standard Keto Macro Split
Classic keto targets these calorie percentages:
| Macro | % of Calories |
|---|---|
| Fat | 70–75% |
| Protein | 20–25% |
| Carbs | 5% (20–30 g) |
Step 1: Calculate Your Calorie Target
Your starting point is your Total Daily Energy Expenditure (TDEE) — what you burn per day. The Mifflin-St Jeor formula:
Men: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) + 5
Women: BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age) − 161
Multiply by your activity level (1.2 sedentary, 1.375 lightly active, 1.55 moderately active, 1.725 very active), then subtract a calorie deficit if losing weight.
Example: 30-Year-Old Man, 80 kg, 175 cm, Lightly Active, 300 kcal Deficit
- BMR = (10×80) + (6.25×175) − (5×30) + 5 = 800 + 1093.75 − 150 + 5 = 1,749 kcal
- TDEE = 1,749 × 1.375 = 2,405 kcal
- Target = 2,405 − 300 = 2,105 kcal/day
Step 2: Set Your Macros
Carbs: keep at 20–30 g (about 5% of calories). At 2,105 kcal, 25 g of carbs = 100 kcal.
Protein: 1.6 g per kg of body weight for most people = 80 × 1.6 = 128 g (512 kcal).
Fat: the rest. (2,105 − 100 − 512) ÷ 9 = 166 g of fat.
| Macro | Grams | Calories | % |
|---|---|---|---|
| Fat | 166 g | 1,493 | 71% |
| Protein | 128 g | 512 | 24% |
| Carbs | 25 g | 100 | 5% |
Why 20–30 g of Carbs Matters
Below ~50 g of carbs your liver switches to producing ketones from fat — the state called ketosis. Staying under 30 g gives most people a safety margin, especially in the first two weeks of adaptation.
💡 Pro Tip: Net carbs = total carbs − fiber. A high-fiber vegetable can be nearly carb-free for keto purposes. Track net carbs, not total.
Common Keto Mistakes
- Too little protein — you lose muscle, not fat
- Too much protein — excess converts to glucose (gluconeogenesis)
- Forgetting electrolytes — sodium, potassium, and magnesium prevent the keto flu
Try Our Tools
- Keto Calculator — get your exact macros instantly
- Macro Calculator — standard macro splits for any diet
- Calorie Calculator — find your TDEE precisely
*Get your personalized ketogenic macros with our free Keto Calculator.*
