Keto Diet Macros: How to Set Up a Ketogenic Diet

What Is a Ketogenic Diet?

A ketogenic diet is very low-carb, high-fat, shifting metabolism into ketosis where fat (via ketones) replaces glucose as primary fuel. Most people achieve ketosis at under 20–50g net carbs per day.

Standard Keto Macro Ratios

• Fat: 65–75% of calories
• Protein: 20–30% of calories
• Carbohydrates: 5–10% (20–50g net carbs/day)

Example: 2,000-Calorie Keto Diet

• Fat (70%): 1,400 kcal ÷ 9 = 156g fat
• Protein (25%): 500 kcal ÷ 4 = 125g protein
• Carbs (5%): 100 kcal ÷ 4 = 25g net carbs

Net carbs = Total carbs − Fiber. Fiber doesn't count toward your carb limit.

Keto Flu and Adaptation

The first 1–2 weeks often bring fatigue, headaches, and brain fog due to electrolyte loss. Increase sodium (3–5g/day), potassium, and magnesium. Symptoms resolve for most within 2–3 weeks.