Optimize Your Ketogenic Diet Macros
Intermittent Fasting and the Ketogenic (Keto) diet are a match made in heaven. Fasting naturally depletes your glycogen stores and pushes you into ketosis, while eating a high-fat, ultra-low-carb diet ensures you stay in ketosis even during your eating window. Use our Keto Macros Calculator to find your perfect balance of Fats, Proteins, and Net Carbs.
🥑 Keto Macros Calculator
Calculate exactly how many grams of Fat, Protein, and Carbs you need to stay in Ketosis.
Why Combine Keto and Intermittent Fasting?
When you eat a standard high-carb diet, breaking your fast results in a massive insulin spike, which immediately shuts down fat burning. By breaking your fast with Keto-friendly meals, your insulin response remains flat. Your body continues to run on fat (both dietary fat and stored body fat) around the clock.
Understanding Keto Macros
- Fats (70-75%): Fat is your primary energy source on keto. It is highly satiating and has almost zero impact on insulin levels.
- Protein (20-25%): Adequate protein is essential to prevent muscle loss. However, eating too much protein can trigger gluconeogenesis, a process where the body converts excess amino acids into sugar, potentially kicking you out of ketosis.
- Net Carbs (5%): To maintain deep ketosis, you must keep your net carbs (total carbs minus fiber) extremely low, typically under 20-30 grams per day. Focus on leafy greens and cruciferous vegetables.
Tracking Your Macros Easily
Calculating macros manually can be exhausting. For a seamless experience, we recommend downloading our companion app, Calorie Tracker (AI Meal Scanner), which allows you to simply take a photo of your Keto meal and automatically calculates the precise fat, protein, and carb ratios!
