Keto Macronutrient Calculator

keto macro nutrient calculator and helpful information

The ketogenic diet derives its energy primarily from fat - from body stores as well as dietary fat. Understanding your macronutrient goals will help you more easily follow a ketogenic diet to obtain health benefits. If you eat too many carbohydrates and too little fat, you likely won’t be in ketosis and therefore risk wasting your time and effort.

What do you do when you are on the run or away from home? Use these simple visual aids to stay within your macros when you are eating your next meal:

2 cups non-starchy vegetables (about the size of 2 medium fists) - examples include broccoli, cauliflower, zucchini
4-5 oz.protein (about the size of the palm of your hand with outstretched fingers) - this could be a combination of animal proteins like salmon and plant proteins like tofu
½ cup additional fat (about half of your fist) - this could be a combination of several kinds of fat like cheese, oil, nuts, and/or avocado and is in addition to what may be already included in your protein and on your vegetables

A common macronutrient breakdown is as follows: 

keto macro breakdown carbs, fats, and protein percentage

10% of calories from carbohydrates
25% of calories from protein
65% of calories from fat
(<10% from saturated fat for a Mediterranean-style keto diet)
25+ grams of fiber per day

keto diet macros calorie breakdown

This would be your macronutrient breakdown if you include ~25 grams of daily fiber in your carbohydrate allotment.

keto diet macros calorie breakdown

This would be your macronutrient breakdown if you exclude ~25 grams of daily fiber in your carbohydrate allotment.

For a 2,400 calorie diet, this would equal: 

• 60g total carbs (yielding about 35g net carbs assuming fiber intake is 25g)
• 150g protein
• 173g total fat (<27g saturated fat)
• 25+ grams of fiber per day

For a 2,000 calorie diet, this would equal:

• 50g total carbs (yielding about 25g net carbs assuming fiber is 25g)
• 125g protein
• 144g total fat (<22g saturated fat)
• 25+ grams of fiber per day

For a 1,600 calorie diet, this would equal

• 40g total carbs (yielding about 15g net carbs if fiber is 25g)
• 100g protein
• 116g total fat (<18g saturated fat)
• 25+ grams of fiber per day

Natalie Butler, RDN, LD

Natalie gained an understanding of the organic and natural food industries, the supplement industry and clinical dietetics through her various job experiences. Natalie started her own private practice, Nutrition By Natalie, in 2005 to further help people reconnect with nourishing, wholesome food. She advocates for a personalized, nutrigenomics and functional-medicine based approach to disease prevention and treatment. Natalie specializes in medical review, consulting and corporate wellness services for various large tech and health information companies. She also works with Healthline as a medical reviewer, for Mind Body Green as a health writer, is on the advisory board for Head Health, Inc. and consults for the popular intermittent fasting app, Simple.

Published:August 17, 2020Updated:August 17, 2020

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Keto Myths That Make You Squeak


Written by Tony Berardo on April 29th, 2022 

Starting a new fitness program or changing your eating habits can be intimidating and confusing.

For decades we’ve been told that certain foods are bad for us. However, as more research is done, it turns out that some of those foods, like fat, could actually be very beneficial.

The goal of a ketogenic, or keto, diet is to get more of your calories from protein and fat than carbohydrates. This makes sense since we all know that carbohydrates from sugar, soda and pastries are not ideal for daily consumption. 


You’ve probably noticed that you feel different after you eat these foods. Think about how you feel after eating a bunch of bread before your appetizers or a nice slice of cheesecake after your meal.

Just as not all carbs are bad, neither are all fats and sugar. 

If you think a keto diet might be right for you, it’s important to distinguish the facts from the myths in order to achieve the best results and make your experience as stress free as possible.


As you would expect when eliminating certain foods from your diet, especially carbs, you will notice some weight loss. However, that is not the only change you will experience while on a keto diet. Following a proper keto diet has been shown to support overall metabolic health, body composition and improved cognitive function.

But can you gain weight while on the keto diet? As with any diet, weight gain is a possibility if the diet is not followed correctly. With a keto diet, weight gain could happen if you are not actually in a state of ketosis. If someone is following a diet and their caloric intake is less than their needs, they may lose weight over time. If their caloric intake is more than their needs, they may gain weight over time, even if the calories come from fat or protein. 

This is why a ketogenic diet takes research and planning to ensure all the necessary steps are taken to achieve optimum results. 


This is probably the most common myth. Although research has shown that some fats are very beneficial for a healthy lifestyle, it doesn’t mean that you should eat as much fat as you want. There is a difference between saturated and unsaturated fats, with unsaturated fats being the preferred type for a keto diet. On a keto diet, 75% of your daily calories should come from these unsaturated fat sources. Some good examples of those fats are nuts, fatty fish, eggs and avocado.


Although beer and wine are generally full of carbohydrates, there are other options, like dry wines, light beers and most liquors, if you wish to indulge. Just watch out for those mixers and chasers! You may notice that your tolerance to alcohol changes, so always be sure to drink responsibly. 


This is another common myth. As stated earlier, close to 75% of your daily calories should be coming from fat, not protein, which should only account for 20% of your caloric intake, with carbohydrates contributing the remaining 5%. If you’re having trouble meeting your fat, carb and protein goals, supplementation could be an easy way to stay keto-friendly.  Whether you’re in between meals or hungry after a workout, Keto Bars has some delicious and filling Keto Bars and foods that will help keep you on track. 


Although studies suggest women could be more sensitive to dietary changes than men, women can still safely follow a keto diet as long as they do so carefully.

It’s recommended that women focus on eating a clean, alkaline diet in addition to following a keto diet. This means that they should eat more non-starchy vegetables to ensure they are getting plenty of electrolytes and nutrients.

Of course, this advice should always be used while listening to your body. If you’re switching up your diet, your body will tell you if something is wrong. When starting a new diet, be sure to keep a food journal or download a meal tracking app on your phone so you can easily identify what bothers you if you have any issues. 


When you first start a keto diet, it may seem like you’re eating less food. The nutrients in your food are what really matter. A decrease in your carb intake will make it feel like you are eating less in the beginning, but that is normal. You won’t be eating less food, just fewer carbs! A keto diet allows you to be more aware of the types of nutrients you consume.


Quite the opposite is true. When first starting a keto diet, most people just focus on reading labels and trying to figure it out all on their own. The addition of supplements, protein bars, shakes and healthy snacks into your diet of whole foods like fruits, veggies and meats can make eating keto delicious and healthy.

There are many more myths about keto out there, but it is important to remember that like people, not all diets are created equal. However, when combined with exercise and patience, a keto diet could be the key to reaching your overall fitness goals.

For more help on reaching your goals and keto advice, follow our blog at

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