The ketogenic diet is a high-fat, moderate-protein, low-carb eating pattern that induces ketosis. In this state, your body burns fat instead of glucose for energy. Research shows keto diets are effective for weight loss and metabolic health.

Standard keto macros: 70% fat, 25% protein, 5% carbs (20-50g daily). Your body enters ketosis within 2-4 days, converting fatty acids into ketones that fuel your brain and muscles.

📊 How Keto Macros Are Calculated

We use the Mifflin-St Jeor equation to calculate your BMR, then adjust for activity and goals:

🥑 Standard Keto (70/25/5)

Classic approach with 70% fat, 25% protein, 5% carbs (20-25g daily). Best for beginners, weight loss, and blood sugar management.

💪 High-Protein Keto (60/35/5)

Modified ratio: 60% fat, 35% protein, 5% carbs. Ideal for athletes, muscle building, and active individuals. Higher protein preserves muscle during fat loss. Use our protein calculator for personalized targets.

🏃 Targeted Keto (65/25/10)

Strategic carbs (25-50g) before workouts. Best for high-intensity training and athletes. Supports performance without compromising ketosis throughout the day.

🥑 Best Fat Sources

• Oils: Olive oil, coconut oil, MCT oil, avocado oil, butter, ghee
• Whole Foods: Avocados, olives, fatty fish (salmon, mackerel), nuts, seeds
• Dairy: Heavy cream, cream cheese, full-fat yogurt, aged cheeses

🍖 Protein Sources

• Meat: Beef, lamb, pork, bacon (sugar-free)
• Poultry & Fish: Chicken, turkey, salmon, tuna, shellfish, eggs
• Plant-Based: Hemp seeds, pumpkin seeds

Target: 0.8-1.2g per lb lean mass. Use our protein calculator for personalized needs.

🥬 Low-Carb Vegetables

• Leafy Greens: Spinach, kale, lettuce, arugula (< 1g net carb per cup)
• Cruciferous: Broccoli, cauliflower, Brussels sprouts, cabbage
• Others: Zucchini, cucumber, asparagus, bell peppers, mushrooms

Avoid: Potatoes, corn, peas, rice, bread, pasta, sugary fruits, legumes, processed foods.

Ketosis occurs when your body burns fat for fuel instead of carbs. By restricting carbs to 20-50g daily, your liver converts fatty acids into ketones that fuel your brain and muscles.

Webmd shows ketosis begins in 3-4 days and reaches optimal levels in 1-2 weeks. Target blood ketones: 0.5-3.0 mmol/L.

✅ Signs of Ketosis

• Increased Energy: Sustained energy after 1-2 weeks adaptation
• Reduced Hunger: Natural appetite suppression
• Mental Clarity: Improved focus and cognition
• Fruity Breath: Acetone release through breath
• Weight Loss: Initial water weight, then steady fat loss

Blood ketone meters (0.5+ mmol/L) are most accurate. Urine strips work initially but become unreliable after adaptation.

⚠️ Avoiding Keto Flu

Temporary symptoms (fatigue, headaches, cramps) occur in the first week due to electrolyte loss. Duration: 3-7 days.

Proper electrolytes eliminate most symptoms. Try electrolyte supplements or homemade ketoade.

❓ How accurate is this calculator?

Uses Mifflin-St Jeor equation with ±10% accuracy for most people. Individual rates vary by muscle mass, genetics, and hormones. Use as a starting point and adjust after 2-3 weeks.

🥑 How many carbs on keto?

Target 20-50g net carbs daily (net carbs = total carbs – fiber). Most aim for 20-25g to ensure ketosis. Research confirms under 50g maintains ketosis.

🍖 How much protein?

0.8-1.2g per lb lean mass. Sedentary: 0.8g/lb. Active/training: 1.0-1.2g/lb. Too much protein won’t kick you out of ketosis. Essential for muscle recovery.

⏱️ Time to enter ketosis?

2-4 days to enter ketosis. 3-8 weeks for full “fat-adaptation” where your body efficiently uses fat for fuel and exercise performance normalizes.

🔄 Track total or net carbs?

Most track net carbs (total – fiber) to eat more vegetables. Example: broccoli has 6g total but only 3g net carbs. Start with 20-25g net carbs daily.

💊 Need supplements?

Essential: Electrolytes (sodium 3000-5000mg, potassium 3000-4000mg, magnesium 300-400mg)
Helpful: MCT oil, omega-3, vitamin D, protein powder if needed