What are the macros for the keto diet?

02 Aug 2019

The word “macro” is short for macro nutrients. There is a certain ratio of macros for the ketogenic diet.

Fuel Sources For Your Body

Macronutrients fuel your body and provide energy. The three sources are:

  • Carbohydrates
  • Protein
  • Fats

Getting Started on the Keto Diet

When you start a Keto diet, it’s important to track your macros to get and keep your body in ketosis. This is when your liver is making ketones from fat.

For at least the first month, track your macros closely. It is easy to make errors when starting out, especially if you’ve been following the Standard American/Australian Diet. This is where you eat much higher proportions of carbohydrates.

Keto Macro Ratio

The keto diet consists of low carbs, high fats and moderate protein, and to get into ketosis you need to get the proportions right.

This is the most common ratio you should follow.

Your diet should consist of:

Fat = 70%
Protein = 25%
Carbs = 5%

Here’s a link to a free Macros Calculator >> https://ketogains.com/ketogains-calculator/

Do I Have To Track My Macros?

It’s important when you start, but once you understand the basics, you should be able to work it out without daily tracking.

Net Carbs:

To stay in ketosis most people need to set their carb limit to between 20 & 30 grams a day. If you stay between these, you should be able to stay in ketosis.


When you begin losing weight, you don’t want to lose muscle mass so it’s important you eat enough protein. You want the body to take its fuel from your fat and not your muscles.

So, make sure you eat enough protein foods like salmon, chicken, beef and pork! Protein supplements are also a great way to hit your numbers but make sure you check them very carefully for carbs and sugars. Many protein powders are high in sugar!


Healthy fats are your fuel source for your body when you are on keto. Your body will be burning all the fat from the food you eat and burning your fat stores from your body. This only happens when your body is in ketosis. So, in this respect calories do still count.

Your body will become an accelerated fat burner if you stick to the ratios of 70% Fat, 20-25% Proteins and 5% Carbs. That’s why we suggest only to eat until you are full and if you are not hungry, you don’t have to keep eating. Your body will let you know when it is time to eat!

Carbs vs. Net Carbs

Before you do your calculations its important you understand Fibre. Fibre is a type of carbohydrate the body can’t digest. Unlike most carbs, fibre can’t be broken down into sugar molecules. Instead it passes through the body undigested. That is why we take fibre from the total carb count.

When you’re assessing carbs in processed foods here is a simple way to calculate the carb value:

Carbs (minus) Fibre = Net Carbs.

Some foods contain sugar alcohols. Sugar alcohols are not fully absorbed by the gut, which means they pass through like fibre does. You can add the sugar alcohols to the Fibre, then take that from the total carbs.

Carbs (minus) (Fibre + Sugar alcohols) = Net Carbs

Standard Calculation

Carbs 10g

Fibre 4g

Net = 6g carbs

Calculation With Sugar Alcohols

Carbs 10g

Fibre 4g

Sugar Alcohols 2g

Net = 4g carbs