How to set your keto macros
The fat, protein and carb split that gets you into ketosis and keeps muscle.
The standard keto macro split
A typical keto diet runs around 70 to 75 percent of calories from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbs. In grams, that usually lands near 20 to 50 grams of net carbs, enough protein to protect muscle, and fat filling the rest of your calories.
Set protein first, not fat
The most common mistake is treating fat as the target and skimping on protein. Set protein first, around 1.6 to 2.0 grams per kg of body weight, to preserve muscle and keep you full. Then cap carbs at your limit. Fat is the lever you adjust to hit your calorie goal, more for maintenance, less for fat loss.
Does too much protein break ketosis?
This worry is overblown for most people. Your body can convert some protein to glucose, but it does so on demand, not in a flood that knocks you out of ketosis. Very few people need to fear protein. Eating enough of it is far more important than trimming it to chase deeper ketosis.
Adjusting your ratios
Tune the split to your goal:
- • Fat loss: keep protein high, carbs low, and pull fat down so you eat at a deficit
- • Maintenance: raise fat to meet your calorie needs
- • More active: you may tolerate the higher end of the carb range
- • Stalled progress: recheck portions of fat, since it is calorie-dense and easy to overeat
Frequently asked
What are the ideal keto macros?+
A common split is about 70 to 75 percent fat, 20 to 25 percent protein, and 5 to 10 percent carbs. Set protein first at 1.6 to 2.0 grams per kg, cap carbs at your limit, and use fat to hit your calorie target.
Can I eat too much protein on keto?+
For most people, no. The idea that protein knocks you out of ketosis is overstated. Getting enough protein to protect muscle matters far more than limiting it.
How much fat should I eat on keto?+
Fat fills the calories left after protein and carbs are set. Eat more for maintenance and less for fat loss, since fat is calorie-dense and easy to overdo.
