Keto Macro Calculator

What is Ketosis?

Ketosis is a metabolic state where your body switches from burning glucose (sugar) to burning fat (ketones) for fuel. * Benefits: Mental clarity, stable energy, and reduced hunger. * Requirement: You must deplete liver glycogen by restricting carbohydrates.

📉 The 5% Carb Rule (Net vs. Total)

You have a "carb allowances" of roughly 20-50g per day. If you exceed this, insulin spikes and ketosis stops. * Count Net Carbs: Total Carbs - Fiber = Net Carbs. * Green Light: Leafy greens, avocado, berries (limited). * Red Light: Bread, pasta, sugar, most fruits.

🥑 Net Carbs = Total - Fiber

| Food Item | Total Carbs | Fiber | Net Carbs | Verdict | | :--- | :--- | :--- | :--- | :--- | | Avocado** | 12g | 10g | **2g | ✅ Eat it | | Raspberries (1 cup)** | 14g | 8g | **6g | ⚠️ Limit it | | Banana (Medium)** | 27g | 3g | **24g | ❌ Avoid | | Broccoli (1 cup)** | 6g | 2.4g | **3.6g | ✅ Eat it |

🧂 Avoiding the "Keto Flu"

When insulin drops, your kidneys excrete massive amounts of Sodium and water. This causes headaches and fatigue known as the "Keto Flu." * Fix: Drink salty broth or add 1/2 tsp of salt to water. You NEED extra sodium on keto (3-5g/day).

Protein: Not Unlimited

Keto is Moderate Protein, not High Protein. * Gluconeogenesis: Excess protein can be converted into glucose by the liver, kicking you out of deep ketosis. Stick to the calculator's recommendation.