On keto, "macros" means your daily split of fat, protein, and carbohydrate. A common target is roughly 70–75% of calories from fat, 20–25% from protein, and 5–10% from carbs (Harvard). Here's how to turn that into real numbers.

Step 1: Carbs — your hard limit

Set carbs first, because this is what keeps you in ketosis: 20–50 grams per day. Start near the lower end if you want to reach ketosis faster.

Step 2: Protein — adequate, not high

Protein protects your muscle while you lose fat. A common range is about 1.2–2.0 grams per kilogram of body weight (clinical reference). For a 70 kg person that's roughly 84–140 g of protein a day. Don't go too low — that's a common beginner mistake.

Step 3: Fat — fills the rest

Fat makes up the remaining calories — it's your main fuel in ketosis. You don't need to force-feed fat; let it fill the gap after carbs and protein are set, and adjust to your hunger and goals.

Step 4: Let the calculator do the math

Rather than doing this by hand, use our macro calculator. It estimates your daily calories with the Mifflin-St Jeor equation (a standard, well-validated formula) and splits them into fat, protein, and net-carb targets in grams.

A note on tracking

In the first weeks, a food-tracking app helps you learn portion sizes and spot hidden carbs (net carbs vs total carbs). Most people don't need to track forever — just long enough to build an instinct.

Targets are a starting point, not a rule. Adjust based on how you feel and your results over 2–3 weeks. If you have a medical condition or take medication, check with your doctor before making big dietary changes.

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