Keto Macro Ratio for Weight Goals Calculator
Calculate your personalized ketogenic diet macros for weight loss, maintenance, or muscle gain.
Your current body weight
Your height in inches (5'7" = 67")
Your age (affects BMR)
What is the best keto macro ratio for weight loss?
For weight loss: 70-75% fat, 20-25% protein, 5-10% carbs (20-50g net carbs max). Protein should be 0.6-0.8g per lb of lean body mass - too little causes muscle loss, too much (over 1.0g/lb) may interfere with ketosis via gluconeogenesis. A 150lb person at 20% body fat needs ~90-120g protein daily. Severe calorie deficit (30%+) can be counterproductive - aim for 20% deficit max.
How do macros change for muscle gain on keto?
For muscle gain (lean bulking): 65-70% fat, 25-30% protein, 5% carbs. Increase protein to 0.8-1.0g per lb of total body weight. Slight calorie surplus of 10-15% above maintenance. This is harder on keto but possible with adequate protein and resistance training 4-5x/week. Consider cyclical keto (refeed high-carb 1-2 days/week) for better muscle growth.
Can I eat too much protein on keto?
Yes, excess protein (over 1.0g/lb body weight) can convert to glucose via gluconeogenesis, potentially kicking you out of ketosis. Signs: Elevated blood glucose, reduced ketone levels, stalled weight loss. However, this varies - active individuals can handle more protein. Test with ketone strips or blood meter. If knocked out of ketosis, reduce protein 10-20g and increase fat slightly.
How do I calculate my ideal keto calorie target?
Step 1: Calculate BMR (Mifflin-St Jeor): Male: 10×weight(kg) + 6.25×height(cm) - 5×age + 5. Female: 10×weight(kg) + 6.25×height(cm) - 5×age - 161. Step 2: Multiply by activity factor (1.2-1.9). Step 3: Adjust for goal (×0.8 for loss, ×1.1 for gain). Step 4: Apply macro percentages. Example: 150lb female, 5'5", 30y, moderate activity: BMR=1,400, TDEE=2,170, Weight loss target=1,736 calories.