Pick your diet style
Ratios are shown as carbs / protein / fat as a share of calories. Type your daily calories and every card updates. Click a card to highlight your pick.
🥑 Keto
Very low carb, high fat — most days land around 25 g of carbs.
🥗 Low-Carb
Moderate carbs, higher fat — room for vegetables and some fruit.
💪 High-Protein
Higher protein for fullness and muscle retention — a common weight-loss split.
⚖️ Balanced
Moderate carbs with plenty of protein — a flexible everyday split.
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Build your own ratio
Your coach or a plan gave you different numbers? Enter your own percentages — the three must add to 100%.
What each preset means
Keto (5 / 25 / 70). A ketogenic split keeps carbs low enough that the body shifts toward burning fat for fuel. Because carbs are only 5% of calories, the gram count stays tiny: at 2,000 kcal that is just 25 g of carbs a day. Fat carries most of the calories (156 g at 2,000 kcal), and protein is moderate (125 g) — not zero, because protein needs do not disappear on keto.
Low-Carb (20 / 30 / 50). A middle ground: carbs are restricted but not ketogenic — about 100 g at 2,000 kcal, which leaves room for vegetables, berries and some fruit. Higher fat (111 g) replaces the missing carb calories and keeps meals satisfying.
High-Protein (30 / 35 / 35). Built for people dieting or training hard: 175 g of protein at 2,000 kcal supports muscle and fullness, while 150 g of carbs still fuels workouts and 78 g of fat covers hormone and vitamin needs.
Balanced (25 / 45 / 30). A flexible everyday split with a high protein anchor (225 g at 2,000 kcal — plenty for most active people), moderate carbs (125 g) and 67 g of fat.
The arithmetic, shown once
Every card uses the same math. For the keto preset at 2,000 kcal:
- Carbs: 2,000 × 5% = 100 kcal ÷ 4 = 25 g
- Protein: 2,000 × 25% = 500 kcal ÷ 4 = 125 g
- Fat: 2,000 × 70% = 1,400 kcal ÷ 9 = 156 g
Protein and carbs give 4 kcal per gram; fat gives 9 kcal per gram. Check: 100 + 500 + 1,400 = 2,000 kcal. ✓
Preset ratios at 2,000 kcal
| Preset | Carbs / Protein / Fat | Grams at 2,000 kcal |
|---|---|---|
| Keto | 5 / 25 / 70 | 25 g / 125 g / 156 g |
| Low-Carb | 20 / 30 / 50 | 100 g / 150 g / 111 g |
| High-Protein | 30 / 35 / 35 | 150 g / 175 g / 78 g |
| Balanced | 25 / 45 / 30 | 125 g / 225 g / 67 g |
Which preset should I pick?
For weight loss: the honest answer is that the one you can stick to wins. In a large 12-month trial (DIETFITS, 609 adults), healthy low-fat and low-carb diets produced similar average weight loss — adherence beat the exact ratio. If you have no strong preference, start with High-Protein: protein keeps you full and protects muscle in a deficit.
For training performance: carbs fuel hard sessions, so Balanced or High-Protein usually feel better than keto around workouts.
For keto specifically: use the Keto preset and keep total carbs around 25–50 g a day. Going lower-carb "a bit" without reaching ketogenic levels gets you neither the flexibility of low-carb nor the point of keto.
Acceptable ranges (Institute of Medicine)
All four presets sit inside the official acceptable intake ranges, shown here at 2,000 kcal:
| Macro | Acceptable range | Grams at 2,000 kcal |
|---|---|---|
| Carbohydrates | 45–65% of calories | 225–325 g |
| Protein | 10–35% of calories | 50–175 g |
| Fat | 20–35% of calories | 44–78 g |
Two tips that matter more than the preset: (1) hit your protein gram target consistently, even when carbs and fat vary a little day to day — protein is the macro that protects muscle and fullness; (2) compare presets on the same calorie target before choosing, because the same ratio means very different grams at 1,600 vs 2,400 kcal.
Need your personal calorie target first? Try the Macro Calculator or the Calorie Deficit Calculator.
Related calculators
Macro Calculator — daily calories, protein, carbs and fat from your body, activity and goal.
Protein Calculator — how much protein you need per day, from body weight and activity.
TDEE Calculator — your total daily energy expenditure from BMR and activity level.
BMR Calculator — your basal metabolic rate, the calories burned at complete rest.
Lean Body Mass Calculator — your lean body mass in kg plus an estimated body fat percentage.
Body Fat Calculator — estimate your body fat percentage from simple body measurements.
Pace Calculator — running pace, race time and distance from any two of the three, in km or miles.
Calorie Deficit Calculator — your daily calorie target for fat loss, from BMR, TDEE and your chosen deficit.
Best Macro Ratio for Weight Loss — guide to protein, ratios and adjusting your split in a deficit.
What Is IIFYM — explainer guide to "If It Fits Your Macros".
Macros 101 — beginner guide to protein, carbs and fat and how to start tracking.
How to Calculate Your Macros — step-by-step guide: BMR, TDEE, goal calories, protein, fat and carbs, with a worked example.
Frequently Asked Questions
How does a keto macro calculator work? A keto macro calculator keeps carbs very low and fat high. On a 2,000 kcal day, a keto split of 5% carbs / 25% protein / 70% fat gives about 25 g of carbs, 125 g of protein and 156 g of fat.
What is the macro ratio for a low-carb diet? A common low-carb split is about 20% carbs / 30% protein / 50% fat. On a 2,000 kcal day that is about 100 g of carbs, 150 g of protein and 111 g of fat.
What is the macro ratio for a high-protein diet? A common high-protein split is about 30% carbs / 35% protein / 35% fat. On a 2,000 kcal day that is about 150 g of carbs, 175 g of protein and 78 g of fat.
Which preset is best for weight loss? The one you can stick to. In a large 12-month trial, low-fat and low-carb diets produced similar average weight loss, so adherence beats the exact ratio. High-Protein is a good default because protein keeps you full and protects muscle in a deficit.
How many carbs can I eat on keto? Classic keto keeps carbs very low — often around 25–50 g per day. On a 2,000 kcal day, 5% of calories from carbs is about 25 g, which is why the keto preset uses 5 / 25 / 70.
Is this medical advice? No. This is general information only. Talk to a doctor or registered dietitian before changing your diet, especially if you are pregnant, have diabetes, kidney disease, or any health condition.