learn.howToCalculate
learn.whatIsHeading
The ketogenic diet requires very low carbohydrate intake (typically < 20–50g net carbs/day) to induce ketosis — a metabolic state where the liver produces ketone bodies from fat as the primary fuel source, replacing glucose.
Guida passo passo
- 1Standard keto macro split: 70–80% fat, 15–25% protein, 5% carbohydrates
- 2Protein: 1.2–1.7g per kg body weight to preserve muscle
- 3Carbs: < 20–50g net carbs (total carbs minus fibre) per day
- 4Remainder of calories from fat
Esempi risolti
Ingresso
2,000 kcal · 80kg body weight
Risultato
Fat: ~155g (1,400kcal) · Protein: ~100g (400kcal) · Carbs: ~50g (200kcal)
Adjust based on ketone monitoring
Pronto per calcolare? Prova la calcolatrice gratuita di Keto Macro
Provalo tu stesso →