Keto Macros Explained: Grams, Percentages and Ratios
The 70/20/10 split is a description of keto, not a prescription. Set grams in the right order instead.
Short answer: A typical description is about 70% fat, 20–25% protein and 5–10% carbs by energy, but setting grams for carbs and protein first gives better results.
Why grams beat percentages
Percentages depend on how much you eat. Cut calories and 20% protein becomes less protein, which is the opposite of what you want while losing weight. Set grams in this order:
- Carbs: a fixed ceiling, usually 20–30 g net.
- Protein: a target based on body weight.
- Fat: the remaining energy, eaten to satiety.
Step-by-step example
A 35-year-old woman, 165 cm, 78 kg, aiming for 68 kg, exercising about 3 hours a week:
| Step | Calculation | Result |
|---|---|---|
| Resting energy (Mifflin-St Jeor) | 10×78 + 6.25×165 − 5×35 − 161 | about 1,475 kcal |
| Daily energy (×1.375 activity) | 1,475 × 1.375 | about 2,030 kcal |
| Target (20% deficit) | 2,030 × 0.8 | about 1,625 kcal |
| Carbs | fixed | 20 g (80 kcal) |
| Protein | 1.6 g × 68 kg | 109 g (436 kcal) |
| Fat | (1,625 − 80 − 436) ÷ 9 | about 123 g |
That gives roughly 68% fat, 27% protein and 5% carbs — higher protein than the "classic" ratio, because protein was set first.
Fat is a lever, not a goal
Fat fills the remaining energy so you feel full. If you are not hungry, you do not need to hit the fat number. Eating extra fat just to reach a target is a common reason for stalls.
When to adjust
- Stalled for three or more weeks: recalculate with your current weight, or reduce fat slightly.
- Building muscle: protein toward 1.8–2.0 g/kg and a small surplus.
- Not reaching ketosis: check hidden carbs before cutting protein.
Run your own numbers with the keto macro calculator.
Frequently asked questions
What is the keto macro ratio?
A typical description is about 70% fat, 20–25% protein and 5–10% carbs by energy, but setting grams for carbs and protein first gives better results.
Can I eat too much protein on keto?
Moderately high protein (1.4–2.0 g/kg) is compatible with ketosis for most people. Very high intakes can lower ketone readings slightly, but protein is rarely the real cause of a stall.
This guide is general information for healthy adults, not medical advice. See our medical disclaimer.