How to calculate Keto Macros – Step By Step

The first and the last thing your diet plan should be thinking about is the macros! Macro is a fancy and short way of saying the large parts of your diet.

  • Carbs
  • Protein
  • Fat

These three things count as macros. To measure these, you may have to do a comprehensive analysis of your current eating habits.

|Two Different Questions

There are two ways to interpret this question.

The first is something like “How do I measure out my food to stay Keto.”

Secondly, “How do I measure a foods macros to see if it is Keto.”

I’ll answer the ladder first. Then, I’ll move into how to measure your foods macros.

|Measure Your Current Intake

In order to find out if you are staying Keto, you’ll need to find out what your current eating habits are made up of.

A quick and easy way is to utilize food manager apps. There are many available on both Android and Apple devices. A good app should include the following information about your food.

  • Protein amount in grams
  • Fat amount in grams
  • Carbs Amount in grams

Once you know the ratios of your food, you can then start moving toward more Keto friendly food. If you don’t want to use an app, you could use a google search to find the makeup of your food.

The reason this is important is to find out what amount of each macro you are eating. Your macros on Keto should look something like these.

  • 75% Fat
  • 20% Protein
  • 5% Carbs

Coming up I’ll teach you how to see how many calories each macro produces. Then we learn how to measure how much of each category we should be eating in.

|Ratios of Your Macros and Caloric Intake

The ratio of your macros is what matters. Fat offers far more in terms of energy than any other macro. Carbs being about 4 calories. Protein hitting about 4 as well. Fat hitting a staggering 9 calories per gram.

Ketosis is dependent on two factors. The first being your ratio of carbs, fats, and proteins.

Strict adherence looks like this:

  • 75% Fat
  • 20% Protein
  • 5% Carbs

Of course, there is leniency, but for best results, this is the ticket. Ketosis only activates when there isn’t enough of an alternative energy source. That alternative energy source that your body prefers is carbs!

Reducing your carb intake forces your body to find other energy sources. There is a caveat! You must balance your intake to your total daily energy expenditure.

Find that information with this calculator.

This will give you a number of calories that you are probably burning per-day. To activate ketosis, the second condition is reducing your caloric intake to below that number you just got.

|Deciding Keto Macros

At this point, you will need to sort your calories into groups. Three groups to be specific.

  • 5% of your calories from carbs. Carb is 4 calories per gram.
  • 20% of your calories from protein. Protein is 4 calories per gram
  • 75% of your calories from fat. Fat is 9 calories per gram

From that, we can calculate our daily intake into these groups and try to stick with it. For example, if I need 2,500 calories to maintain my weight. I would then need to reduce it to something like 2,200 calories to start losing weight.

That means 1,650 calories. Of my total caloric intake would be from fat. I got that number by multiplying 2,200 by 0.75 to get 75%.

Next, we need to get how much we should eat in terms of grams. We can then divide 1,650 by 9. We use 9 because fat is about 9 calories per gram. That totals 183 grams.

If we follow the same method without other macros, it will look like this.

  • Protein 110g 440 calories.
  • Fat 183g 1,650 calories.
  • Carb 27.5g 110 calories.

A simple abbreviation of this is “Calories per day*Percentage of Macro/calories per gram.”

It looks like this 2200*0.75(fat)/9(calories gained from fat per gram.) This problem produces the amount you should eat in grams.

|The Second Question

Ideally, you should know what you are eating. Day to day life tends to take advantage of our time, so we end up shoving food in our face-holes and calling it good.

A quick google search or label peak will most likely reveal the macro content for a majority of foods. The foods that don’t fit in that category are probably home-made or farm bought items.

To be able to tell the macro content of food is simple, but not widespread knowledge.

Step One: Break your food down into its basic ingredients. An example made of buttered toast. Simply break it down into butter and toast.

Step Two: Measure how much of each ingredient is used. Butter 1tbsp, and toast, 1 slice of bread.

Step Three: Search for the macro content based on the size of your ingredient.

  • 1 tbsp of butter is equal to 12g of fat, 0g carbs, and 0.1g protein.
  • 1 slice of Whole Wheat Bread is equal to 0.9g of fat, 11.6g carbs, 3.6g protein.

Step Four: Combine the ingredients macros.

  • 12g+0.9g= 12.9g fat.
  • 0+11.6= 11.6g carbs.
  • 0.1g+3.6= 3.7g protein.

Step Five: Decide if the food you are eating fits within your Keto diet. Do this by measuring the caloric content of each macro. Then, make sure you don’t go over in carbs or overall intake.

That’s it! You’ve deciphered the secrets of buttered toast. Of course, it’s more difficult with more complex foods. Home-made foods tend to be the most difficult.

Make sure to measure your ingredients, and write them down if you have the chance. That extra step during cooking will save you time when you calculate your macros for the day.


Some studies show that users who use a food scale lose significantly more than those who use measuring cups. Keep that in mind when you are measuring your macros!

I sincerely hope this article helped you in some way. If you have any questions, post them below. I want to hear what you think!

Warm regards,


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