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Enter your body data and goals to calculate your optimal keto macros.
How Keto Works & Macro Ratios
The Ketogenic (Keto) diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. When you eat very few carbs, your body produces ketones for fuel, entering a metabolic state called ketosis.
Standard Ketogenic Diet (SKD) Ratios: Typically, a keto diet consists of:
• Fat: 70-75% of calories
• Protein: 20-25% of calories
• Carbs: 5-10% of calories (usually 20-50g net carbs)
Common Keto Variations
| Variation | Macro Ratio (Fat/Pro/Carb) |
|---|---|
|
Standard Keto (SKD) Beginners, Weight Loss
|
75% / 20% / 5% |
|
Cyclical Keto (CKD) Bodybuilders, Athletes
|
Switching (5 days Keto / 2 days Carbs) |
|
Targeted Keto (TKD) High-Intensity Training
|
Add carbs around workout |
|
High Protein Keto Obese individuals, Muscle retention
|
60% / 35% / 5% |
