Getting your keto macros right is the foundation of a successful ketogenic diet. The right balance of fat, protein and carbohydrates for your body determines how quickly you enter ketosis, how much muscle you retain and how effectively you lose fat.
Macros (macronutrients) are the three main energy sources in food: fat, protein and carbohydrates. On keto, you track these carefully to ensure your body stays in ketosis. The standard keto macro split is 70-75% fat, 20-25% protein, and 5% carbohydrates.
Your Total Daily Energy Expenditure (TDEE) is how many calories you burn in a day. Use an online TDEE calculator (there are several free UK-based tools). For weight loss, create a 15-20% calorie deficit from your TDEE.
Protein should be 0.7-1.0g per pound of lean body mass (or 1.5-2.2g per kg). This protects muscle tissue while you lose fat. For a 75kg person with moderate activity, this is roughly 110-130g protein daily.
Keep net carbs (total carbs minus fibre) under 20-25g per day. This is non-negotiable for most people to achieve ketosis. Some people can go up to 30g, but start at 20g to be safe.
Once protein and carbs are set, fill the rest of your calorie target with fat. This is typically 130-160g of fat per day for a 1,800 calorie keto diet. Explore our keto main dish recipes and keto snack ideas for macro-friendly meal inspiration.