Keto Diet for Beginners: Setting Your Macros
Published Apr 13, 2026 · 6 min read
The ketogenic diet forces your body to use fat instead of carbs for fuel. The standard keto ratio is roughly 70% fat, 25% protein, 5% carbs.
Standard Keto Macros
| Macro | % of Calories | Example (2,000 cal) |
|---|---|---|
| Fat | 70-75% | 156g |
| Protein | 20-25% | 100g |
| Net Carbs | 5-10% | 25g |
Keto-Friendly Foods
- Fats: Avocado, olive oil, butter, nuts, coconut oil
- Protein: Meat, fish, eggs, cheese
- Low-carb veggies: Spinach, broccoli, cauliflower, zucchini
- Avoid: Bread, pasta, rice, sugar, fruit (except berries)
What to Expect
Days 1-3: Carb withdrawal, fatigue. Days 4-7: "Keto flu" β headache, brain fog (drink electrolytes). Week 2-3: Adapted, energy returns, appetite decreases.
Try it: Use our Keto Macro Calculator to get personalized keto macros based on your stats and goals.