Ketogenic Bodybuilding Macros: A Strategic Breakdown

The ketogenic diet can be a powerful tool for bodybuilders looking to maintain muscle mass while cutting fat or lean bulking. Here’s how to structure your macros and calories for optimal performance and body composition.

Calorie Requirements

• Maintenance: Bodyweight x 11-12 (sedentary baseline)
• Bulking: Add 250–500 calorie surplus from lean protein and healthy fats
• Cutting: Subtract 250–500 calories from maintenance

Macronutrient Targets

Protein

• 1.5–2g per lb of bodyweight daily (bulk or cut)
• Timing doesn’t matter—every 4 hours is optimal but not essential

Carbohydrates

• Total Carbs (with fiber): Under 70g/day, timed around workouts only
• Net Carbs: 20–30g is optimal (never over 50g)
• No carbs in the morning; they must be burned off via training

Fats

• Fill remaining calories with healthy fats (avocados, olive oil, fatty fish, etc.)
• Extra fat and protein can be added when bulking

Nighttime Protein

• Use slow-digesting sources like Greek yogurt or cottage cheese before bed

Counting Calories Burned

• Weightlifting: Burns 200–300 calories + 100–200 afterburn (conservatively estimate 200–300 total)
• Steps: Total steps × 0.06 (fast pace) or × 0.04 (slow pace)

Start with a ~2000 calorie baseline, then adjust daily based on your workout and activity level.

Final Thoughts

Build your macros around your goal. Keep protein high, carbs minimal and well-timed, and fats steady. Track your output and eat to match. Adjust over time to refine your results.