Getting your macros right is the foundation of keto success, and the KetoDieting app makes it easy to set up personalised targets based on your body, goals and lifestyle.
Open the KetoDieting app and navigate to your Profile settings. Enter your current weight, height, age and gender. These details are used to calculate your Total Daily Energy Expenditure (TDEE).
Choose your primary goal: weight loss, maintenance or muscle gain. For weight loss, the app will automatically set a calorie deficit of around 20% below your TDEE.
The standard keto macro split is 70% fat, 25% protein, 5% carbs. The app lets you adjust these ratios to suit your needs — for example, athletes may want to increase protein to 30%.
For strict keto, set your net carb limit to 20g per day. If you are more active or already fat-adapted, you may be able to tolerate up to 50g.
Log your meals daily in the app and review your weekly averages. Adjust your targets if you hit a plateau or as you get closer to your goal weight.
Need recipe ideas to hit your macros? Explore our full recipe library and keto breakfasts in the app.