Keto Calculator

Keto is a very-low-carbohydrate, high-fat diet that shifts your body from using glucose (from carbs) to using ketones (from fat) as primary fuel — a metabolic state called ketosis. Standard keto macro split: 70-75% fat, 20-25% protein, 5-10% carbs (typically under 25-50g net carbs per day).

Most people achieve ketosis with under 25-50g net carbs per day. Net carbs = Total carbs - Fiber (fiber does not spike blood sugar). Active people may tolerate up to 50g. Very metabolically resistant individuals may need under 20g. Start at 25g net carbs and adjust based on whether ketone strips show you are in ketosis.

Typically 2-4 days of strict low-carb eating (under 25g net carbs/day). The process is faster if you exercise intensely (depletes glycogen stores). Signs of ketosis: reduced appetite, increased energy after initial adaptation, fruity breath smell (acetone), possibly increased urination in first days (water weight loss).

During the first 1-2 weeks, many people experience fatigue, headaches, brain fog, irritability, and muscle cramps as the body adapts. This is often caused by electrolyte loss (sodium, potassium, magnesium) from increased urination. Fix: add more salt, eat potassium-rich foods, supplement magnesium. Usually resolves within a week.

Research on long-term keto (5+ years) is limited. Short-term (1-2 years): generally safe and effective for weight loss and blood sugar control. Potential concerns: kidney stone risk, nutrient deficiencies without careful food choices, high saturated fat intake (choose healthy fats). Those with kidney disease or diabetes should consult a doctor before starting.