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

🧂 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.

⚡ Insulin and Protein: The Misunderstood Rule

A common misconception on keto: Protein doesn't spike insulin, so eat as much as you want.

The reality: Protein *does* stimulate insulin secretion — through a different pathway than carbohydrates. Amino acids (particularly arginine, leucine, and alanine) directly stimulate pancreatic beta-cells to release insulin, independently of blood glucose. This effect is real and measurable, though smaller in magnitude than carbohydrates and partially offset by simultaneous glucagon release (which prevents hypoglycaemia).

Practical implications: * Large protein meals (>50g in one sitting) can partially blunt ketosis via insulinogenic amino acids * The insulinogenic effect of protein is more relevant to Protein-Sparing Modified Fast (PSMF) and strict therapeutic ketosis than standard keto * For weight loss keto, the protein-insulin response is modest enough not to be a primary concern at recommended intakes (0.6–1.0g/lb) * For athletes doing carb cycling or IF, keep protein doses moderate (~30–40g per meal) to minimise insulin response between fasting windows

Source: Krezowski PA et al. (1986). The effect of protein ingestion on the metabolic response to oral glucose in normal individuals. *Am J Clin Nutr* 44(6):847–56. Nuttall FQ et al. (1984). Effect of protein ingestion on the glucose and insulin response to a standardized oral glucose load. *Diabetes Care* 7(5):465–70. PMC9875820 (2023).