Are you trying to lose some weight? Feeling low and craving more energy? Trying to get those sugar levels in check? All these are perfect reasons to try out a ketogenic diet. This free keto calculator works as a personalized keto diet companion that allows you to plan out your calorie intake on a weekly basis. Pick your optimal keto macros ratio, choose your goals, and stock up on those fat bombs!

What is a ketogenic diet?

The main idea behind a keto diet is to shift your body's metabolism. Instead of mainly burning carbohydrates to obtain energy, your body will switch to burning fats and ketones.

In order to achieve this effect, you will need to change the proportion of your macronutrient intake. The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein. You can compare it with the typically recommended values presented in the macro calculator.



Once the structure of your macros changes, your body will enter a state called ketosis. Since you're not providing enough carbohydrates to allow it to generate energy from glucose, your body will start burning fat. When your body breaks down fat stored in your cells to produce energy, ketone (a particular type of acid) will be produced as a side effect of this process.

Am I in ketosis?

Once you begin a keto eat less, you might ponder whether you've got as of now entered ketosis. You can rapidly check it utilizing keto sticks. They can be ordinarily acquired over-the-counter in your neighborhood drug store, and you employ them like pee, urine Synonyms testing strips. We suggest checking the level of ketosis within the morning, fairly after waking up. If you drink part of the water over the course of the day, the keto sticks will downplay the sum of ketone in your pee.

What is the recommended keto macros ratio?

We've already mentioned that the most common ratio for macronutrients during a ketogenic diet is 70% fats, 5% carbohydrates, and 25% protein. Some dietitians recommend increasing the proportion of fats even higher, to 75%, and cutting protein down to 20%. You can modify the macro split by manually inputting the desired percentage in our keto calculator.

You could also try an alternative to the standard ketogenic diet: a cyclical keto diet, favored by those trying to reduce their body fat and build muscle mass. In this diet, you regulate your nutrition by adhering to the standard keto diet for 5-6 days in a row, followed by 1-2 days of increased carb intake. The goal of such a diet is to regularly replenish the glucose reserve in your blood.