Everything You Need to Do Keto Right

Run your numbers through my free keto macro calculator. It uses your height, weight, age, and activity to set a daily target for calories, protein, fat, and carbs. I base the protein number on lean body mass instead of a flat percentage, because that’s what keeps you full and protects muscle while you lose fat. Once you have your targets, you can find recipes that fit them.

Most people stay in ketosis somewhere between 20 and 50 grams of net carbs a day. I drop under 20 when I want to get back on track quickly, and I sit closer to 30 once my body has settled in. Your number is personal, so treat the calculator as a starting point and adjust based on how you feel.

Net carbs are total carbs minus fiber and sugar alcohols, since those two don’t raise blood sugar the way regular carbs do. That’s the number I track, and it’s why a recipe can show 12 grams of total carbs but only 3 grams of net. Every recipe on the site lists both.

Meat, eggs, cheese, fish, low carb vegetables, nuts, and real fats like butter, olive oil, and avocado. I keep an ingredient guide for the foods people ask about most, with net carbs and how I actually cook with each one. When you’re not sure about something specific, the is it keto answers sort it out fast.

Clear the obvious sugar and starch out of your kitchen, get your macro targets, and pick a few recipes you’re genuinely excited to eat. The first week is the hardest because your body is switching fuel sources, so drink plenty of water and salt your food. If you feel off for a day or two, that’s normal, and it passes.