Ketogenic Diet Macros Explained

The idea behind the ketogenic diet is to enter ketosis by tricking your body into burning fat for fuel instead of carbohydrates. To do so, you have to eat high-fat, low-carb foods. However, stimulating ketosis can be difficult for some, and it is not easy to maintain either.

Eating the correct amount of macronutrients is key here. If you get it wrong, the chances of entering ketosis are quite slim. The ideal macro ratios when following the keto diet is to get 60-75% of your calories from fat, 15-30% from protein, and 5-10% from carbs.

Of course, each person’s optimal daily calorie intake is different. If you want to know the exact amount of fat, protein, and carbs you need to eat you can use one of the many keto calculators online. Try the one on Remember, it’s important to get the right balance of macros so you can get into ketosis and stay in that state.


Long been the most vilified of the three macros, fat is essential on the keto diet. It is your primary energy source as your body shifts from burning carbs to burning fat for energy. However, the quality of the fat you eat matters so make sure you eat the right kind. High-fat foods that are good for you include avocado, peanut butter, butter, ghee, lard, nuts, eggs, flaxseed, chia seeds, extra virgin olive oil, avocado oil, coconut oil (MCTs), palm oil, cream, red meat, fish, and fish oil.

It should be noted that a lot of vegetable and seed oils are highly-refined as well so you should avoid using them.


You should still eat a fair amount of protein while on the keto diet to preserve your muscle. It is recommended to adjust your intake based on your activity levels. Good sources of protein include beef, eggs, fish, goat meat, lamb meat, pork, poultry, and shellfish.


Carbs are the body’s preferred fuel source because they’re easier and faster to break down and turn into energy. Since you’re supposed to trick your body into burning fat for energy you should keep carbs intake to a minimum.

Tracking your intake can be a little tricky in a keto diet because some non-starchy vegetables and nuts still contain carbs. So eat moderately.


While it’s true that you don’t have to cut calories on a keto diet, you still have to watch what you eat. Come up with a daily meal plan so you can keep everything in check. Eat the right amount of macros and you should be on your way to ketosis.