Keto Calculator
How Does Ketosis Work?
The standard Western diet runs on glucose (sugar) for energy. When you eat bread, pasta, or fruit, your body converts it into blood sugar for fuel.
The Ketogenic Diet is a metabolic hack. By depriving your body of carbohydrates (glucose), you force the liver to switch to its backup fuel source: Ketones.
Ketones are produced by breaking down fat. Once your body becomes "Fat Adapted," you effectively turn into a fat-burning machine, using your own body fat stores for energy 24/7.
The 20g Net Carb Rule
To enter Ketosis, most people need to limit their carbohydrate intake to under 20g to 50g per day.
However, you don't count all carbs. You count Net Carbs.
Total Carbs - Fiber - Sugar Alcohols = Net Carbs.
Example: An avocado has 12g Total Carbs but 10g Fiber. The Net Carb count is only 2g.
Fiber is indigestible, so it does not spike insulin or knock you out of ketosis. This is why you can eat plenty of leafy greens and vegetables on Keto.
Why Our Calculator Prioritizes Protein
Many old-school Keto calculators recommend low protein. This is outdated advice.
If you don't eat enough protein while losing weight, your body will catabolize (eat) your own muscle tissue for amino acids. Our calculator sets protein at 0.8g per pound of body weight. This protects your muscle mass, ensuring that the weight you lose comes from fat, not muscle.
Fat is a Lever, Not a Goal
A common misconception is that you must hit your fat macro every day. If your goal is weight loss, this is wrong.
- Carbs: A Limit (Stay under 20g).
- Protein: A Goal (Hit this number every day).
- Fat: A Lever (Eat fat to satiety).
If our calculator says you need 150g of fat, but you are not hungry after eating 100g, stop eating. Your body will simply burn 50g of body fat to make up the difference. That is the whole point!
The "Keto Flu"
In the first week of Keto, you might feel headaches, fatigue, or brain fog. This is called the Keto Flu.
It is not a virus; it is an electrolyte imbalance. When you cut carbs, your kidneys flush out water and sodium rapidly. To fix it, you simply need to drink more water and increase your salt intake (Sodium, Potassium, Magnesium).