What are the Right Macro Ratios for Keto?

This is the standard recommended Macro Nutrient ratio for people on the Ketogenic Diet.

Fat – 75%
Protein – 20%
Carbohydrates – 5%

On Keto, getting the ratios right is one of the most important parts of succeeding. The point of the Keto Diet is to make fat your bodies main source of energy, and your calorie input needs to reflect that.

Keep in mind that this is a generalized recommendation. I encourage you to track your macros and see how different ratios affect your ketone levels and how you feel.

Notes On Net Carbs

Your Carb intake actually refers to your Net Carb intake. But what is a Net Carb? Your Net Carb intake is a calculation of how many carbs your body actually ends up using as energy.

You take the total number of carbs and subtract the types of carbs that either:

A. Are fiber, because your body needs to use an equal amount of energy to break down fiber, as the amount of calories in the fiber itself.

B. Are sugar alcohols, because your body doesn’t break down sugar alcohols to use as energy.

Calculating sugar alcohols is a little trickier since there are many types, and you need to learn what to look for. Some sugar alcohols do actually get absorbed by your body though. They’re all a little different and you’ll need to read up on them a bit.

Here’s a list of common sugar alcohols:

  • Erythritol
  • Sorbitol
  • Xylitol
  • Maltitol (not safe)
  • Isomalt
  • Lactitol
  • Mannitol
  • Hydrogenated Starch Hydrolysates (HSH)