Keto Macro Ratios Explained: Fat, Protein, and Carb Percentages
Standard Ketogenic Diet (SKD): 70/25/5
Fat 70–75%, Protein 20–25%, Carbs 5–10%. The most studied and most common keto variant. Works for fat loss, mental clarity, and metabolic health. Carb limit: 20–50g net carbs/day.
High-Protein Ketogenic Diet: 60/35/5
Fat 60–65%, Protein 30–35%, Carbs 5–10%. Higher protein to support muscle retention and strength training. The higher protein provides more substrate for gluconeogenesis, so ketone levels may be slightly lower but still in nutritional ketosis range. Better for those doing regular resistance training.
Targeted Ketogenic Diet (TKD): SKD + Pre-Workout Carbs
Add 25–50g net carbs 30–45 minutes before training sessions only. The carbs are used for exercise and don’t disrupt overall ketosis between sessions. Designed for athletes and those doing high-intensity training who find standard keto impairs workout performance.
Cyclical Ketogenic Diet (CKD): SKD 5 Days + Carb Refeed 2 Days
5 days standard keto + 2 days of high carbohydrate intake (70% carbs, 15% protein, 15% fat). The carb refeed replenishes glycogen and supports high-intensity training volume. Best for experienced athletes. Requires strict tracking to re-enter ketosis promptly after the refeed window.
Frequently Asked Questions
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