Keto Macronutrient Calculator

The ketogenic diet derives its energy primarily from fat - from body stores as well as dietary fat. Understanding your macronutrient goals will help you more easily follow a ketogenic diet to obtain health benefits. If you eat too many carbohydrates and too little fat, you likely won’t be in ketosis and therefore risk wasting your time and effort.

What do you do when you are on the run or away from home? Use these simple visual aids to stay within your macros when you are eating your next meal:

  • 2 cups non-starchy vegetables (about the size of 2 medium fists) - examples include broccoli, cauliflower, zucchini
  • 4-5 oz. protein (about the size of the palm of your hand with outstretched fingers) - this could be a combination of animal proteins like salmon and plant proteins like tofu
  • ½ cup additional fat (about half of your fist) - this could be a combination of several kinds of fat like cheese, oil, nuts, and/or avocado and is in addition to what may be already included in your protein and on your vegetables

A common macronutrient breakdown is as follows:

Keto Macro Breakdown Pie Chart
Source: SuperFat.com

10% of calories from carbohydrates
25% of calories from protein
65% of calories from fat (<10% from saturated fat for a Mediterranean-style keto diet)
25+ grams of fiber per day

Grams Per Macro Per Day
Source: SuperFat.com

This would be your macronutrient breakdown if you include ~25 grams of daily fiber in your carbohydrate allotment.

Grams Per Macro Per Day Including Fiber
Source: SuperFat.com

This would be your macronutrient breakdown if you exclude ~25 grams of daily fiber in your carbohydrate allotment.

For a 2,400 calorie diet, this would equal:

  • 60g total carbs (yielding about 35g net carbs assuming fiber intake is 25g)
  • 150g protein
  • 173g total fat (<27g saturated fat)
  • 25+ grams of fiber per day

For a 2,000 calorie diet, this would equal:

  • 50g total carbs (yielding about 25g net carbs assuming fiber is 25g)
  • 125g protein
  • 144g total fat (<22g saturated fat)
  • 25+ grams of fiber per day

For a 1,600 calorie diet, this would equal:

  • 40g total carbs (yielding about 15g net carbs if fiber is 25g)
  • 100g protein
  • 116g total fat (<18g saturated fat)
  • 25+ grams of fiber per day

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