Calculate your ideal fat, protein, and net carb targets for the ketogenic diet. Choose from strict keto, standard keto, high-protein keto, or liberal low-carb.
| Type | F/P/C % | Fat (g) | Protein (g) | Net Carbs |
|---|
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The ketogenic diet shifts your body from burning glucose (carbs) to burning ketones (fat) as primary fuel. To achieve this metabolic switch, you must drastically reduce carbohydrate intake and replace those calories with fat. This guide shows you how to calculate your keto macros correctly, choose the right keto type, and set yourself up for success.
| Type | Fat/Protein/Carb | Net Carbs | Best For |
|---|---|---|---|
| Strict | 75/20/5 | ≤20g | Therapeutic, epilepsy, deepest ketosis |
| Standard | 70/25/5 | ≤25g | Most people, weight loss, general health |
| High-Protein | 60/35/5 | ≤30g | Athletes, muscle preservation |
| Liberal | 65/25/10 | ≤50g | Sustainability, easier transition |
Scenario 1: Weight Loss Keto. Sarah, 30, female, 75 kg, moderately active. TDEE: 2,150. At -500 deficit: 1,650 cal. Standard keto: 128g fat, 103g protein, 25g net carbs. She enters ketosis by day 3, loses 2 kg water weight in week 1, then 0.5 kg/week of fat. Use our Calorie Deficit Calculator to verify her deficit.
Scenario 2: Athlete High-Protein Keto. Marcus, 28, male, 85 kg, very active. TDEE: 3,100. Maintenance: 3,100 cal. High-protein keto: 207g fat, 271g protein, 30g net carbs. The higher protein preserves muscle during intense training. He uses MCT oil in pre-workout coffee for quick energy. Use our Body Fat Calculator to track composition.
Scenario 3: Beginner Liberal Low-Carb. Priya, 45, female, 90 kg, sedentary. TDEE: 1,720. At -500: 1,220 cal. Liberal: 88g fat, 76g protein, 50g net carbs. The 50g limit is easier to sustain and still produces mild ketosis. After 4 weeks of adaptation, she drops to standard (25g) for deeper results.
Scenario 4: Keto for Mental Clarity. David, 35, male, 70 kg, lightly active. TDEE: 2,230. Maintenance strict keto: 2,230 cal. 186g fat, 111g protein, 20g net carbs. Not doing keto for weight loss — he values the steady energy and mental clarity. He intermittent fasts 16:8 (eating window 12pm-8pm) which pairs naturally with keto. Use our TDEE Calculator to compare to balanced macros.
💡 Key insight: The first 2 weeks of keto are the hardest. Keto flu (headache, fatigue, brain fog) peaks around days 3-5. It is caused by electrolyte loss, not carb withdrawal. Supplement sodium (5g/day from broth or salt), potassium (lite salt), and magnesium (400mg). Drink 3+ liters of water daily. After adaptation, most people report better energy, focus, and appetite control.
| Net carbs | ≤25g standard |
| Ketosis onset | 2-4 days |
| Blood ketones | 0.5-3.0 mmol/L |
| Keto flu | Days 2-7 |
| Adaptation | 2-6 weeks |