Daily Keto Macros Chart


Here is my first FREE Daily Keto Macros Chart. This easy to use chart should be able to help you:

  • learning how to read a nutritional label

  • tracking your basic macros

  • learning how servings sizes work

  • and knowing your macros for the day!


Here is a couple tips to using this chart:

  • Make sure you go get your macros from a Macro Calculator, I use this one from No Bun Please!
  • If there is no label for the food (meats, veggies, whole foods), google and find the nutritional label. I type in “(food name) nutritional values” and normally Google will have it come right up for you. Take note of the servings size though! It could say a cup and you are only have a tablespoon so you have to change the serving size on Google or do the math yourself.
  • If you go out to eat, you can usually look up the nutritional information on the company’s website! Just google the company and “nutritional information” and it should come up for you! Dominic over at No Bun Please has some great resources for eating keto/low carb fast food!
  • Eating a food/dish that you are unsure of the macros? Guessing is better than not tracking! Think back to other times you have tracked the same ingredients and take a guess! You will get better and better at this as time goes on!

Daily Keto Macros Chart

chart, printable, pdf, keto, macros, diet, fats, protein, calories, nutrition


This is my first time making a printable, so please let me know if you have any questions, comments or concerns! I want to keep creating easy, printable resources for everyone to use so don’t hesitate to let me know what you want to see or need!




I wanted to add another macro sheet for those that dont need as much of the extra help! This just has a space for all your foods and water intake now! I hope you find this helpful!


Less Fluff Macro Printable


Posted in


  1. Avatar Lisa on July 19, 2020 at 3:23 pm

    Thank you Sam!

  2. Avatar TRACIE M FISHER on July 19, 2020 at 4:58 pm

    Love it Sam!
    Thoughts on putting it in a google excel sheet or somewhere else for friends to edit?

    • Samantha Marpe Samantha Marpe on July 20, 2020 at 10:49 am

      I will get that working!

    • Avatar Melanie on July 20, 2020 at 11:54 am

      Great idea! Thanks for asking and thanks for considering, Sam!

  3. Avatar Rachel on July 19, 2020 at 5:31 pm

    You’re the best 😘

  4. Avatar Iris Ayala on July 19, 2020 at 5:48 pm

    I would like to track my macros

    • Samantha Marpe Samantha Marpe on July 20, 2020 at 10:48 am

      Please let me know if you are able to download the printable. Thank you!

  5. Avatar Mary Helen on July 19, 2020 at 8:50 pm

    Thank you for this. I love pen to paper to keep me mindful and look back at how I am doing. Love your Instagram stories.

    • Samantha Marpe Samantha Marpe on July 20, 2020 at 10:48 am

      Thank you Mary! If you ever need anything, please let me know!

  6. Avatar Martha Hooe on July 19, 2020 at 11:56 pm

    Thank you, you’re the best!!

  7. Avatar Sandy on July 21, 2020 at 12:27 pm

    Thank you for this, great idea!! I’m going to try to track and see how it goes!!! ❤️❤️

  8. Avatar LASHAY LEE on July 21, 2020 at 3:47 pm


Leave a Comment

Keto Sam I Am

Hey, I'm Sam!

I've been following a ketogenic lifestyle for 4 years now and have never turned back. Join me as I share my Keto insight and cook my way through some of the most delicious low carb recipes this world has to offer! Learn More

Recent Posts

pizza one

Easy Keto Pizza With Cali’Flour Foods


Roasted Mushrooms


Mom’s Chicken Spaghetti

Stuffing from Lauren

Keto Thanksgiving Recipe Ideas


Comfort Curry Casserole


Sugar Pumpkin Cookies


Elotes Chicken Bites

Copy of Au Gratin

Turnips Au Gratin