The number of carbohydrates you can eat depends on your goals and your calorific intake, but it also varies per person as to how quickly you get into ketosis. If your goal is to lose weight, we recommend staying at, or below 20 grams of net carbohydrates per day, as the end goal of a ketogenic diet is to get into ketosis, the metabolic state of burning fat. With a keto diet, the general rule of thumb is to stay below 30 grams of net carbohydrates per day. This equates to an average of 20 grams of net carbohydrates per day. It is strongly recommended that you limit carbohydrate intake to 5% or less of your total daily calories on a keto diet. How many carbohydrates would you like to consume per day? If you don’t have access to either of these options, you can always use a skinfold test with callipers. These are however only available at certain gyms or through your local physician. You can calculate your body fat percentage using specialised home bodyweight-scales, or for more accurate results, through the use of a DEXA scan. Eating too little or too much protein on a keto diet (or any type of diet for that matter) can lead to dangerous or unwanted results. With this percentage we can calculate just how much protein you need in order to achieve your goal. Our keto calculator requires your body fat percentage to calculate your lean body mass. How do you calculate your fat percentage? Keto and Protein: What Should You Take?.Pasta and rice substitutes you might want to try when doing keto. How do you choose the right keto meter?.
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