Keto Macro Worked Examples for Different Calorie Targets

July 19, 2026

Four worked examples showing the full chain from body stats to macro grams — a mild-deficit example, a muscle-preserving custom ratio, a net carbs label calculation, and a surplus example for lean bulking on keto.

Example 1 — Mild Deficit, Standard 70/25/5 Ratio

A 35-year-old woman, 65kg, 165cm, moderately active, aiming for a mild 250 kcal/day deficit.

BMR = 10 × 65 + 6.25 × 165 − 5 × 35 − 161
    = 650 + 1,031.25 − 175 − 161 = 1,345 kcal/day

TDEE = 1,345 × 1.55 (moderate activity) = 2,085 kcal/day
Goal calories = 2,085 − 250 = 1,835 kcal/day

Fat:     1,835 × 0.70 ÷ 9 = 143g
Protein: 1,835 × 0.25 ÷ 4 = 115g
Carbs:   1,835 × 0.05 ÷ 4 = 23g

Example 2 — Custom Ratio for Muscle Preservation During a Deficit

A 28-year-old man, 85kg, 180cm, very active (heavy lifting), targeting a 500 kcal/day deficit with a 55/40/5 custom ratio.

BMR = 10 × 85 + 6.25 × 180 − 5 × 28 + 5
    = 850 + 1,125 − 140 + 5 = 1,840 kcal/day

TDEE = 1,840 × 1.9 (very active) = 3,496 kcal/day
Goal calories = 3,496 − 500 = 2,996 kcal/day

Fat:     2,996 × 0.55 ÷ 9 = 183g
Protein: 2,996 × 0.40 ÷ 4 = 300g
Carbs:   2,996 × 0.05 ÷ 4 = 37g

Compare protein here (300g) with what the standard 25% ratio would give at the same calorie target (roughly 187g) — see keto macros for active lifestyles for why lifters often make this exact adjustment.

Example 3 — Net Carbs From a Real Nutrition Label

A packaged snack bar lists 22g total carbs, 9g fiber, and 6g erythritol.

Net Carbs = 22 − 9 − 6 (erythritol subtracted in full) = 7g

If that same bar instead used 6g of xylitol rather than erythritol:

Net Carbs = 22 − 9 − (0.5 × 6) = 22 − 9 − 3 = 10g

The 3g difference between these two results comes entirely from which sugar alcohol is used — see common keto macro & net carb mistakes for why mixing up this subtraction rule is one of the most frequent tracking errors.

Example 4 — Mild Surplus for a Lean Bulk on Keto

A 24-year-old man, 70kg, 175cm, active, targeting a 250 kcal/day surplus at the standard ratio.

BMR = 10 × 70 + 6.25 × 175 − 5 × 24 + 5
    = 700 + 1,093.75 − 120 + 5 = 1,679 kcal/day

TDEE = 1,679 × 1.725 (active) = 2,896 kcal/day
Goal calories = 2,896 + 250 = 3,146 kcal/day

Fat:     3,146 × 0.70 ÷ 9 = 245g
Protein: 3,146 × 0.25 ÷ 4 = 197g
Carbs:   3,146 × 0.05 ÷ 4 = 39g

Running These Yourself

Every calculation above follows the same BMR → TDEE → goal-calories → macro-split chain built into the keto calculator — enter any body stats, activity level, goal, and ratio to reproduce these results instantly, or work out a target that matches a specific situation not covered here.