🥑 Nutritional Ketosis & LCHF
Ketogenic Diet & Net Carb Calculator
Calculate your daily keto macros in grams and calories: 70-75% healthy fats, 20-25% moderate protein, and strict ≤25g net carbs to maintain ketosis.
Keto Profile
20-25g guarantees fast entry into ketosis.
Daily Keto Calorie Target
1,820 kcal
Fats (72%)
146 g
1,314 kcal
Protein (23%)
102 g
408 kcal
Net Carbs (5%)
25 g
100 kcal
💡 Net Carbs Formula:
$$\text{Net Carbohydrates} = \text{Total Carbs} - \text{Dietary Fiber} - \text{Erythritol/Sugar Alcohols}$$
How the Ketogenic Diet Works
By restricting net carbohydrate intake below 25-30g daily, the liver depletes glycogen stores and shifts cellular energy production toward burning fatty acids and producing ketone bodies (beta-hydroxybutyrate).
- Moderate Protein: Excess protein can undergo gluconeogenesis; aim for 1.2g - 1.8g per kg of lean mass.
- Fats for Satiety: Consume healthy fats (olive oil, avocados, butter, MCT oil, nuts) to meet remaining energy requirements.