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Ketosis and Macros

70-80% of calories from fats

20-25% of calories from protein

5-10% of calories from net carbs (Net carbs are the grams of carbohydrates in a food minus the grams of fiber in it)


A person eating 2,500 calories per day will eat:

  • 208 grams of fat

  • 125 grams of protein

  • 30 grams of carbs



For most people, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person’s metabolism is different.

Carbs are the easiest nutrients to overeat, so it’s important you read labels to avoid hidden sugars and eat only low-glycemic foods that let you stay in the target range, for example:

  • Leafy greens (lettuce, collard greens, spinach)

  • Kale

  • Broccoli

  • Cauliflower

  • Cucumber

  • Berries (strawberries, blueberries, raspberries)

  • High-glycemic foods like sweet fruits (banana, dates, watermelon), starchy veggies (potatoes, carrots, sweet potatoes), and refined grains like bread, pasta, and cookies are off-limits.