Getting your macros right is fundamental to keto success. Too many carbs and you stay out of ketosis. Too little protein and you lose muscle. Here is how to dial in your perfect ratios.
The classic ketogenic ratio: 70–75% calories from fat, 20–25% from protein, 5% from carbohydrates. This translates roughly to 165g fat, 113g protein, and 22g net carbs per day for a 2,000 calorie diet.
Total Daily Energy Expenditure is the number of calories you burn each day. Use your height, weight, age, and activity level to calculate this.
For fat loss: eat 10–20% below TDEE. For maintenance: eat at TDEE. For muscle building: eat at or slightly above TDEE.
Fix carbs at 20–50g net per day. This is non-negotiable for ketosis.
Target 0.8–1.2g protein per pound of lean body mass. Too much protein can be gluconeogenic (converted to glucose).
After setting carbs and protein, fat fills the remaining calories. This is your energy currency on keto.
Our keto main dishes and keto snacks make hitting your macros easy and delicious.