What are your keto macros?
Mifflin-St Jeor formula. 3 keto approaches.
Medical Disclaimer: This tool provides general educational estimates. Always consult your prescribing physician or healthcare provider before making medication changes or interpreting results from population-based models.
Frequently Asked Questions
Most keto diets limit net carbs to 20-50 grams per day to maintain ketosis.
Most people enter ketosis in 2-4 days. Full fat adaptation takes 2-6 weeks.
Headache, fatigue, nausea during first weeks. Caused by electrolyte imbalances. Increase sodium and magnesium.
Yes, with adequate protein and caloric surplus. High-protein keto is recommended.
Sources
Methodology
Uses Mifflin-St Jeor equation for BMR, multiplied by activity factor for TDEE, then applies goal modifier. Macros distributed by keto approach: Standard (75/20/5), Modified (65/25/10), or High-Protein (60/35/5). Fat calories / 9 = fat grams. Protein and carb calories / 4 = grams.
The ketogenic diet restricts carbs to 5-10% of calories, forcing the body to burn fat for fuel. Standard keto macros are 75% fat, 20% protein, 5% carbs. A moderately active 170 lb male needs roughly 2,200 calories on keto maintenance, yielding about 183g fat, 110g protein, and 28g net carbs. Enter ketosis in 2-4 days by keeping net carbs under 20-50g.
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