Getting your macros right is crucial on keto. Too many carbs and you will not enter ketosis; too much protein and you may be knocked out of it.
The typical ketogenic macro ratio is 70% fat, 25% protein, and 5% carbohydrates. For a 2,000 calorie diet this means roughly 155g fat, 125g protein, and 25g net carbs.
Calculate your TDEE (Total Daily Energy Expenditure) using an online calculator, then apply a 10–20% deficit for weight loss or maintain for body recomposition.
Apps like Cronometer or Carb Manager are popular tools. Log everything including cooking oils and dressings. Pair your tracking with our main dish recipes and keto salads for balanced eating.
Reassess your macros every 4 weeks as your weight and activity level change.
Accurate macro tracking is not glamorous, but it is the single biggest factor in keto success.