Keto Calculator

This depends on how active you are, how much lean body mass you have, and whether you are in a caloric deficit or surplus. These attributes require more daily protein:

High levels of activity
High levels of LBM
Caloric deficits

On the flip side, those who are sedentary, have less muscle, and are eating in a caloric surplus require much less protein. Remember, Keto is protein-sparing so you don’t need as much as you would on a regular diet. Too much protein also induces more gluconeogenesis which can result in being kicked out of ketosis.

On a regular diet, the simple answer is to eat more protein than you need to ensure you get enough. But, protein can induce gluconeogenesis, which is unwanted during a state of ketosis. While the amount that protein converts to glucose may be small, the more you eat, the more will turn into carbohydrates. Too much protein on a keto diet can turn it into a less efficient low-carbohydrate diet altogether and you won’t stay in ketosis if you enter it at all!

While fiber is consumed daily and listed as a carbohydrate, it doesn’t get absorbed and converted to energy in the body. That means that fiber does nothing to produce extra glucose when consumed. So, for the Keto diet, fiber doesn’t count towards the carbohydrate total that can knock one out of ketosis.

Net carbs = total carbs minus fiber. It’s as simple as that!

Don’t leave out fibrous vegetables thinking that those fiber carbs will knock you out of ketosis.

The more active you are with bouts of intense activity/exercise, the more carbohydrates you can have daily while staying in ketosis. The general rule-of-thumb is to stay below 50g of carbs per day. However, some people can’t have more than 10g without getting knocked out of ketosis. Others are lucky enough to have up to 75-100g of carbohydrates and still stay in ketosis.

The true answer is to experiment and test the results to know your actual limitations. When in doubt, each less than you think you can get away with!

You can test your blood for ketones, use urine strips to test for ketones, or simply apply the old Keto-breath test. There will be times where you bounce in and out of ketosis, which is perfectly fine if you are using the Keto diet as a tool instead of a necessity. Bouncing in and out of ketosis every once in a while is great for metabolic flexibility!

Ketones are produced when fatty acids are broken down. If you don’t consume enough dietary fat, you won’t have the fuel that provides your main source of energy. If you don’t consume enough fat, your body will induce more gluconeogenesis to boot you out of ketosis and try to salvage itself with a limited supply of fast-acting glucose from fatty acids and proteins consumed.

By work, it’s assumed that the goal is to enter a state of ketosis. Fasting for 72 hours can induce it, or eating in a ketogenic way can induce it in days or weeks. The individual rate to enter ketosis varies. The fewer carbohydrates and total food you consume, the quicker the transition to ketosis becomes.

This isn’t a recommendation to fast your way into ketosis or starve yourself with tiny meals, however. Keeping your calorie and macronutrient intake at optimal levels is the best way to stay healthy and reap the benefits of ketosis, even if it takes a bit longer to work.

No, calories in versus calories out is still the overarching factor of weight manipulation when dieting. Even back in 1976, we found that when calories are equated, the Keto diet and a regular diet produce the same weight-loss results. You can’t eat as much as you want when you are in ketosis and expect optimal results.

The ketogenic diet has many benefits that help users adhere to it better than other diets, however. This has been a huge factor in its rising popularity. The best diet is the one that you can stick to!

Use them to track your daily food intake and try to get as close to the calculator results as possible. Assess your progress and make adjustments when needed.

The more accurately you enter your data into the Keto calculator, the more accurate the recommendations will be.

This is completely up to you, although the Keto diet pairs great with Intermittent Fasting since fasting induces ketosis better than low-carbohydrate meals.

Pasture-raised animal fats, olive oil, coconut oil, avocado oil, etc. Avoid trans fats and too many of any kind of fatty acid.

Animal protein sources are the best for the Keto diet since they contain little-to-no carbohydrate content.

Fibrous vegetables and limited fruits.

It is accurate based on averages. Everyone exists somewhere on a bell-curve. While this calculator may work fantastic for 80% of people, 10% of people may need more calories while another 10% need less. The key here is to start with what the Keto calculator gives you, track your progress, and make adjustments based on your individual response.