There are several keto calculators online, but what is most important is to understand the macronutrients that you need to consume to have your body go into a state of ketosis.
You want to start with a benchmark of 5% of carbs macros for what you consume in your nutrition.
You can use the table below to give you an estimated guideline of the macro calculations that you need to consume to get your body into a state of ketosis.
|Carb intake||Type||Men (3000 calories)||Women (2000 calories)|
|5%||Mild||150 calories||100 calories|
|4%||Aggressive||120 calories||80 calories|
|3%||Very aggresive||90 calories||60 calories|
|2.5%||Very aggresive||75 calories||50 calories|
Based on the information from the table, you can start to plan your meals based on the ketosis state that you need to get your body into.
In a nutshell, men need to consume fewer than 150 calories from carbs a day and women need to consume fewer than 100 calories from carbs per day.
Do you want to lose body fat through keto?
If yes, then you need to make sure that your body is in a calorie deficit. You need to make sure you stay within a healthy burning zone. If you always remain in a calorie deficit, you will lose body fat and eventually, you will also lose the weight off your body.
Men should aim to go as low as 1500 calories a day.
Women should aim to go as low as 1200 calories a day.
Use a diet tracking app
Your body’s state of ketosis depends on your nutrition. Track everything using an app like MyFitnessPal or Easy Diet Diary.
Just monitor the macro splits and your calorie budget. As long as you stay under the required numbers, your body should go into ketosis and you should also lose weight and body fat.