Question 1

What is the standard keto macro split?

Accepted Answer

A standard ketogenic diet is typically 70–75% fat, 20–25% protein, and 5% carbohydrates — usually 20–50g net carbs per day. However, the exact split varies by body weight and goal. This calculator anchors protein to lean body mass (1.6–2.0g/kg) to preserve muscle, then fills remaining calories with fat, with net carbs fixed at 25g for reliable ketosis.

Question 2

What are net carbs and why do they matter on keto?

Accepted Answer

Net carbs = total carbohydrates − dietary fibre (and in the US, sugar alcohols). Fibre is subtracted because it passes through the digestive tract largely unabsorbed and doesn't meaningfully raise blood glucose or insulin. On keto, net carbs are what matters for maintaining ketosis — staying under 20–50g net carbs per day is the key threshold. Total carbs may be higher if fibre intake is high.

Question 3

How long does it take to reach ketosis?

Accepted Answer

Most people enter ketosis within 2–4 days of restricting net carbs to under 20–50g per day, provided they also deplete glycogen stores through activity. Initial keto adaptation (becoming 'fat-adapted') takes 2–6 weeks and is marked by improved energy, reduced brain fog, and decreased hunger. Blood ketone levels of 0.5–3.0 mmol/L indicate nutritional ketosis.

Question 4

Why is protein not too high on keto?

Accepted Answer

While protein doesn't directly kick you out of ketosis (that's a myth), very high protein intake increases gluconeogenesis — the liver converting amino acids to glucose. For most people this isn't significant, but if you're strict keto for therapeutic reasons, moderate protein (1.6–2.0g/kg lean mass) is recommended. Athletes may go higher without losing ketosis. This calculator sets protein at a level that preserves muscle while keeping you in ketosis.

Question 5

What are the keto flu symptoms?

Accepted Answer

During the first 1–2 weeks, many people experience headaches, fatigue, brain fog, irritability, and muscle cramps — collectively called the 'keto flu'. This is primarily caused by electrolyte loss: keto dramatically reduces insulin, which normally signals the kidneys to retain sodium. Increased sodium (2300mg+), potassium (3500mg+), and magnesium (400mg+) intake, along with adequate hydration, usually resolves symptoms quickly.

Question 6

Is keto safe long-term?

Accepted Answer

Current evidence suggests keto is safe for most healthy adults in the medium term (1–2 years). Long-term studies beyond 2 years are limited. Potential concerns include lipid profile changes (varies by individual — some see improvements, some see LDL increases), reduced fibre intake, and kidney stress at very high protein intakes. People with kidney disease, type 1 diabetes, or pancreatitis should not do keto without medical supervision.

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