Keto macros: how much fat, protein, and carbs
June 10, 2026 · 2 min read
Keto macros are the daily split of fat, protein, and carbohydrate that keeps you in ketosis. The usual shape is high fat, moderate protein, and very low carb. The exact percentages matter less than people think; the carb ceiling is the part that actually decides whether you stay in ketosis.
The typical split
A standard ketogenic split runs roughly 70 to 75% of calories from fat, 20 to 25% from protein, and about 5% from carbohydrate. In practice that 5% means holding net carbs under about 20 to 50 grams a day. Net carbs are total carbohydrate minus fiber and most sugar alcohols, which the net carbs explainer covers.
Percentages are a guide, not a law. Two people at the same weight can sit at different splits and both stay in ketosis.
How to set yours
Start from the carb ceiling and work outward. Pick a net-carb target (many beginners start near 20 grams), set protein to a moderate amount that holds your muscle, and let fat fill the rest to satisfy hunger. The how to start keto guide walks through it.
The protein question
Protein gets over-restricted out of fear it "kicks you out of ketosis." For most people that worry is overblown; adequate protein protects muscle and keeps you full, and the carb ceiling is what governs ketosis. Eat enough protein rather than the bare minimum.
The number that matters most
Of the three, net carbs is the lever. Fat and protein influence how full and fueled you feel, but the carb ceiling is what keeps you in ketosis, which is why tracking it is the habit that counts. The tracking guide covers doing it without the chore, and Copper Keto Companion does the macro math from a spoken meal so the carb number is always in front of you. See the Copper Keto Companion page.
Frequently asked
What are the ideal keto macros? Roughly 70 to 75% fat, 20 to 25% protein, and about 5% carbohydrate, which usually means net carbs under 20 to 50 grams a day. The carb ceiling matters more than hitting exact fat and protein percentages.
Can you eat too much protein on keto? For most people, no; adequate protein protects muscle and curbs hunger. The carb ceiling, not protein, is what governs ketosis.