Keto Diet Macronutrients. On keto, you have to keep your carb intake under about 50 grams of carbs a day (you can find your ideal carb intake with the Perfect Keto Macro Calculator).. Keto meals usually include high-quality protein (grass-fed beef and lamb, wild seafood, chicken, pork), non-starchy green vegetables (kale, broccoli, cauliflower), and plenty of healthy fats (grass-fed butter ...