FitSuite Tools

Macro Calculator for Keto

The ketogenic diet requires precise macro ratios to enter and maintain ketosis. Use our calculator as a starting point, then apply keto-specific adjustments: 70-75% fat, 20-25% protein, and 5-10% carbohydrates (typically under 50g net carbs per day).

Standard Keto Macro Ratios

The classic ketogenic ratio is approximately 70-75% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates. For most people, this means 20-50g of net carbs per day. Protein should be moderate (1.2-1.7g per kg body weight) as excessive protein can be converted to glucose through gluconeogenesis, potentially disrupting ketosis.

Transitioning to Keto

The first 1-2 weeks of keto involve an adaptation period as your body switches from burning glucose to burning fat and ketones. During this time, you may experience the 'keto flu' with symptoms like fatigue, headaches, and brain fog. Adequate electrolyte intake (sodium, potassium, magnesium) and staying hydrated help minimize these symptoms.

Frequently Asked Questions

How many carbs can I eat on keto?
Most people need to stay under 50g of net carbs (total carbs minus fiber) per day to maintain ketosis. Some people can tolerate up to 50g, while others need to stay under 20g. Monitor your ketone levels to find your personal threshold.
Can I build muscle on keto?
Yes, but it may be slightly less efficient than a higher-carb approach because carbohydrates support intense training and muscle glycogen replenishment. A targeted keto diet (consuming carbs around workouts) or cyclical keto diet (higher carb days on training days) can help support muscle growth while maintaining ketosis benefits.

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