“Macros” sounds technical, but it’s simple: it’s just how much fat, protein, and carbohydrate you eat. On keto, the split is what keeps you in fat-burning mode. Here’s what the numbers actually mean — and how much you need.
Carbs: the one to watch
This is the lever that puts you in ketosis. Keep net carbs under about 20–30g a day (net carbs = total carbs − fiber). Nail this and the rest largely takes care of itself.
Protein: enough to stay strong
Protein keeps you full and protects muscle, so don’t skimp. A useful guide is a palm-sized portion at each meal. You don’t need to fear protein on keto — adequate protein is a good thing.
Fat: your adjustable lever
Fat makes up the balance of your calories and keeps meals satisfying. The trick: eat fat to satisfy hunger, not to hit a number. If you’re losing weight, you don’t need to force extra fat — let your appetite guide it.
Net carbs vs. total carbs
Fiber doesn’t raise blood sugar, so most people count net carbs (total carbs minus fiber). That’s why leafy vegetables are “free” — they’re mostly fiber.
Do you have to track macros?
Not necessarily. Many people do great just keeping carbs low and eating real food (see the keto plate method). But if you like precision — or you’ve stalled — tracking helps. Get your personal targets from our free keto macro calculator in 30 seconds. New here? Start with how to start keto.
Quick answers
What's the keto macro split?
Roughly 70-75% fat, 20-25% protein, 5% carbs — with net carbs under ~20-30g/day being the key.
How much protein?
A palm-sized portion per meal — don't skimp; protein keeps you full and protects muscle.
Do I have to track?
No — low carbs + real food works. Track only if you want precision or you've stalled.
Skip the math — we’ve done it
Every Meals by Lily meal is portioned to keto macros for you — around 1,200 calories, under 20g carbs a day — delivered across Metro Manila.
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