Keto Macro Calculator – 70/25/5 Ketogenic Diet Ratios
Daily Calories (TDEE + Goal)
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Fat
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Protein
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Net Carbs
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BMR (Mifflin-St Jeor)
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How the Keto Diet Works
A ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate eating plan that shifts the body into a metabolic state called ketosis, where fat becomes the primary fuel source instead of glucose. When carbohydrate intake drops below approximately 20-50 grams per day, the liver converts fatty acids into ketone bodies (beta-hydroxybutyrate, acetoacetate, and acetone) that fuel the brain, muscles, and organs. The standard keto macro ratio is approximately 70% fat, 25% protein, and 5% carbohydrates of total daily calories.
Originally developed in the 1920s to treat epilepsy, the ketogenic diet has gained mainstream popularity for weight loss and metabolic health. According to a 2020 review published in the Journal of Clinical Medicine, ketogenic diets consistently produce greater short-term weight loss than low-fat diets, with average losses of 2-3 kg more over 6-12 months. The Harvard T.H. Chan School of Public Health notes that keto may also improve insulin sensitivity and blood sugar control in people with type 2 diabetes, though long-term effects remain under study. Calculate your baseline calorie needs with our Calorie Calculator or get a complete macro breakdown with the Macro Calculator.
How Keto Macros Are Calculated
This calculator uses a two-step process to determine your daily keto macronutrient targets:
Step 1 -- Estimate BMR using the Mifflin-St Jeor equation (considered the most accurate BMR formula by the Academy of Nutrition and Dietetics):
- Men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) + 5
- Women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age) - 161
Step 2 -- Calculate TDEE and split into macros: TDEE = BMR x activity factor. Then calories are split by macro percentage, with fat providing 9 kcal/g and protein and carbs each providing 4 kcal/g.
Worked example: A 30-year-old male, 75 kg, 175 cm, moderately active (factor 1.55), maintaining weight. BMR = (10 x 75) + (6.25 x 175) - (5 x 30) + 5 = 1,694 kcal. TDEE = 1,694 x 1.55 = 2,626 kcal. At 70/25/5: Fat = 204 g (1,838 kcal), Protein = 164 g (656 kcal), Carbs = 33 g (131 kcal).
Key Keto Terms You Should Know
- Ketosis -- a metabolic state where blood ketone levels reach 0.5-3.0 mmol/L, indicating the body is primarily burning fat for fuel. Measured via blood, breath, or urine ketone tests.
- Net carbs -- total carbohydrates minus dietary fiber (and sometimes sugar alcohols). This is the carb count that matters for keto because fiber does not raise blood glucose or insulin.
- Keto flu -- temporary symptoms (fatigue, headache, nausea, brain fog) during the 2-7 day transition to ketosis, caused by electrolyte shifts and glycogen depletion. Managed by supplementing sodium, potassium, and magnesium.
- Fat adaptation -- the 2-6 week period after entering ketosis during which the body becomes increasingly efficient at using fat and ketones for fuel. Performance and energy levels typically improve after adaptation.
- TDEE (Total Daily Energy Expenditure) -- the total calories you burn per day including BMR, activity, and digestion. Calculate yours with our TDEE Calculator.
Keto vs. Other Popular Diets
Understanding how keto compares to other dietary approaches helps you choose the right strategy for your goals. Data below is based on typical macro distributions and clinical trial results.
| Diet | Fat % | Protein % | Carb % | Avg. 6-Month Loss |
|---|---|---|---|---|
| Standard Keto | 70% | 25% | 5% | 10-15 kg |
| Low-Carb (Atkins) | 50% | 30% | 20% | 8-12 kg |
| Mediterranean | 35% | 20% | 45% | 5-8 kg |
| Standard Low-Fat | 20% | 25% | 55% | 5-7 kg |
Practical Keto Meal Planning Examples
Profile 1 -- Sedentary female, 60 kg, weight loss goal: TDEE ~1,700 kcal, minus 500 kcal deficit = 1,200 kcal target. At 70/25/5: 93 g fat, 75 g protein, 15 g net carbs. A sample day: breakfast of 2 eggs cooked in butter with avocado (400 kcal), lunch of grilled chicken Caesar salad with olive oil dressing (400 kcal), dinner of salmon with asparagus and butter (400 kcal).
Profile 2 -- Active male, 90 kg, maintenance: TDEE ~2,800 kcal. At 70/25/5: 218 g fat, 175 g protein, 35 g net carbs. This person needs calorie-dense foods like nuts, cheese, fatty cuts of meat, and coconut oil to meet high fat targets without excessive volume. Track your daily intake against your BMR to stay on target.
Profile 3 -- Targeted keto athlete, 80 kg: Standard keto most of the day with 25-50 g of fast-acting carbs around intense workouts. This targeted approach provides glucose for high-intensity exercise while maintaining ketosis during rest periods. Monitor body composition with a Body Fat Calculator.
Tips for Keto Success
- Prioritize electrolytes: Ketosis increases urinary sodium and potassium excretion. Aim for 3,000-5,000 mg sodium, 1,000-3,500 mg potassium, and 300-500 mg magnesium daily to avoid keto flu symptoms and muscle cramps.
- Track net carbs, not total carbs: Fiber does not affect ketosis. A cup of broccoli has 6 g total carbs but only 3.5 g net carbs -- a significant difference when your daily limit is 20-35 g.
- Eat adequate protein: Insufficient protein leads to muscle loss. The minimum for most adults is 1.2-1.7 g per kg of lean body mass. Use a Protein Calculator to find your target.
- Give yourself 2-4 weeks to adapt: Energy, performance, and appetite typically worsen during the first 1-2 weeks before improving significantly. Do not judge keto effectiveness until you are fully fat-adapted (4-6 weeks).
- Use a food scale initially: Fat and protein are calorie-dense. Eyeballing portions can easily lead to overeating by 300-500 calories per day, stalling weight loss.
- Choose whole food fat sources: Avocado, olive oil, nuts, fatty fish, and grass-fed butter provide micronutrients alongside fat. Avoid relying heavily on processed keto products.
Frequently Asked Questions
What is the standard keto macro ratio?
The standard ketogenic diet uses a macro ratio of approximately 70% fat, 25% protein, and 5% carbohydrates of total daily calories. For someone eating 2,000 calories per day, this translates to about 156 g fat, 125 g protein, and 25 g net carbs. The carb limit of 20-50 g net carbs per day is low enough to induce nutritional ketosis in most adults within 2-7 days. Some people follow modified ratios such as 75/20/5 or 65/30/5 depending on their activity level and goals.
How many carbs can I eat and stay in ketosis?
Most people maintain ketosis with fewer than 20-50 grams of net carbs per day. Net carbs are calculated as total carbohydrates minus dietary fiber. Individual thresholds vary based on activity level, insulin sensitivity, and metabolic health. Highly active individuals may tolerate up to 50 g net carbs, while sedentary people often need to stay below 20 g. Blood ketone testing (target 0.5-3.0 mmol/L) provides the most reliable way to confirm you are in ketosis at your carb intake level.
How long does it take to enter ketosis?
Entering ketosis typically takes 2-7 days of eating fewer than 20-50 grams of net carbs per day. The exact timeline depends on your previous diet, glycogen stores, activity level, and metabolic rate. Exercise accelerates glycogen depletion and can shorten the transition. During the first 1-2 weeks, many people experience "keto flu" symptoms including fatigue, headaches, irritability, and brain fog. These symptoms are primarily caused by electrolyte shifts and can be minimized by supplementing with 3,000-5,000 mg sodium, 1,000 mg potassium, and 300 mg magnesium daily.
Is the keto diet safe long-term?
Short-term ketogenic diets (up to 2 years) have been studied extensively and shown to be safe for most healthy adults, with documented benefits for weight loss, blood sugar control, and epilepsy management. A 2021 meta-analysis in the British Medical Journal found that keto diets improved HbA1c by 0.5% and triglycerides by 29 mg/dL in people with type 2 diabetes. Long-term safety data beyond 2 years is limited. People with liver disease, pancreatitis, fat metabolism disorders, or gallbladder problems should avoid keto. Always consult a healthcare provider before starting.
What is the difference between keto and low-carb diets?
The key difference is the degree of carbohydrate restriction and the metabolic goal. Standard low-carb diets (like Atkins maintenance phase) allow 50-150 g carbs per day and do not necessarily produce ketosis. The ketogenic diet restricts carbs to 20-50 g per day specifically to induce ketosis, where ketone bodies become the primary fuel source. Keto also has a higher fat percentage (70% vs. 40-50%) and slightly lower protein to prevent gluconeogenesis from converting excess protein into glucose.
How much protein should I eat on keto?
Most keto guidelines recommend 1.2-1.7 grams of protein per kilogram of lean body mass, or roughly 25% of total calories. For a 75 kg person with 20% body fat, that means 72-102 g protein daily. Eating too little protein causes muscle loss, while excessive protein (above 2.0 g/kg) may partially convert to glucose through gluconeogenesis, potentially reducing ketone levels. However, research suggests this effect is modest and protein should not be restricted below adequate levels. Use a Protein Calculator to determine your specific needs.