Hi. When using the calculator the choices for activity only consider what type of “job” or lifestyle you have. I am back in school, so mostly sedentary but I work out at least 5 days a week eithere circuit training cardio/weights, body pump class, or stairmaster for 45 min to an hour. Does that not count toward anything? Is that still considered sedentary? Thanks!
What about your lean body mass that is mentioned several times above – how do you figure out what that is? This is the weight of everything in your body that isn’t fat. The calculator will automatically figure this out based on the body fat % that you enter, which you can estimate using the chart below. You could also manually calculate it if you’re curious:
Ketogenic diets were originally developed to treat epilepsy in children as it appears to reduce the frequency of seizures. It should be noted that using the diet in this context should not be attempted without the supervision of a specialised doctor. From these medical origins, the diet was picked up by the mainstream media and marketed as a weight loss regime – it is in this context that we will be discussing the diet for the purpose of this article.
Maintain a moderate protein intake. A keto diet is not meant to be a very-high-protein diet. We recommend 1.2 to 1.7 grams of protein per kg of reference body weight per day. This means about 100 grams of protein per day if your lean body mass weight is around 70 kilos (155 pounds). Check out our target protein ranges to find out how much protein you should be aiming for each day.

I am researching everything I can find and at the same time, have cut as many carbs as I can until I can figure it all out; back-tracking from the decision to do keto. The first few days of doing this, I DID increase the fat, going so far as the bulletproof coffee and using even more butter on my food, etc. Monitoring blood sugar and now, ketone strips, I saw no reduction in blood sugar and no burning of ketones as I kept expecting. It DID seem counterintuitive to ingest fat for my body to burn when I have WAY more fat to burn already stored! So, what I’m thinking (and what do I know?) is this… wouldn’t the stored fat be considered in the “macros” balance until a person achieved a more normal weight, and therefore, eliminate the need for all that extra dietary fat to be added? So, though it appears to be different than what we call a low carb diet, it would essentially e one in the same? IDK…still trying to to figure it all out!

Jan – It takes a while for your body to become “fat adapted”. Every person is different, but my guess is that your body is probably still adjusting. I’m not a medical professional so please don’t take this as medical advice in any way. But I also had this issue and it turned out that I was going a little heavy on the coconut fat, which can be a stomach irritant in large doses. It’s okay to back off a bit to give your body that adjustment time. Increasing fats slowly over time can make things a lot easier. I know it’s tempting to dive in head first, but your body is telling you something, so you should definitely pay attention. Google “Fat adapted” for more info. I don’t know a lot about this. All I can share is my personal experience. For me, it was too much fat too quick as well as the type of fat I was using. It may be something totally different for you, so you’ll need to experiment to see what’s causing it. Keep in mind that a Keto eating plan is a tremendous change to the body from a mainstream eating plan. 6 weeks is not a lot of time. But if it persists, it’s probably best to keep in contact with your doctor on a regular basis. Kudos to your doctor for being open to this way of eating!

Just remember, before you do it, consult your doctor and ask for his advice because there might be individual issues that have to be addressed. Have baseline tests performed, let him or her check your blood pressure, blood sugar and blood lipids (total cholesterol, HDL cholesterol, LDL cholesterol and triglycerides). In three to six months you can check these markers again for comparison.
You’re not losing because you’re not in ketosis, the body is burning the extra carbs you eat and because you’re not eating enough you might feel lethargic. I’m a guy, I started at 145kg am now at 139kg after two-three weeks, zero exercise, occasional lifting dumbells once a week if that, rest of the time sitting in a chair, never go out and it just keeps dropping. I had 2 days where I felt terrible too, didn’t stop me. You can deff. stay at -20 carbs unless you’re vegan then it would be much harder I think. Most of the time for me it’s fish, lean meats, all kinds of cheese although I try to eat mozarela mostly, green veggies and low carb bread. In the morning I usually have low x2 carb bread slices (3.7g each) on toast with butter and a slice of cheese, coffee with stevia and milk. For sweet I eat dark choc and whipped cream with stevia and sometimes dark choc on its own, 65/75+ ones, delicious. I have some low carb choc spread too. For snacks I gobble down peanuts mostly, occasional bag of crisp and an ice cream lolly at about 5-10 carbs each, you always have to keep an eye on it and work it out. If you eat 18 grams of high carb in the morning then you have to restrict it later in the day by eating idk meat, eggs and cheese.
I’ve been LCHF Ketogenic for 1 year I’m at my natural weight, but had to face the doc today re-chol, fasting glucose 4.8 good, HDL 1.09 good, trig 1.75 ok LDL 8.91 shock horror, total cholesterol 10.8 shock horror. Trying to discuss pattern A and pattern B LDL particles cut no ice! Got to face a surgeon soon, what the hell am I gonna say LOL In the UK LDL is indirect ie Freidewald Equation Drs do not want to discuss LDL-Particles
You’re not losing because you’re not in ketosis, the body is burning the extra carbs you eat and because you’re not eating enough you might feel lethargic. I’m a guy, I started at 145kg am now at 139kg after two-three weeks, zero exercise, occasional lifting dumbells once a week if that, rest of the time sitting in a chair, never go out and it just keeps dropping. I had 2 days where I felt terrible too, didn’t stop me. You can deff. stay at -20 carbs unless you’re vegan then it would be much harder I think. Most of the time for me it’s fish, lean meats, all kinds of cheese although I try to eat mozarela mostly, green veggies and low carb bread. In the morning I usually have low x2 carb bread slices (3.7g each) on toast with butter and a slice of cheese, coffee with stevia and milk. For sweet I eat dark choc and whipped cream with stevia and sometimes dark choc on its own, 65/75+ ones, delicious. I have some low carb choc spread too. For snacks I gobble down peanuts mostly, occasional bag of crisp and an ice cream lolly at about 5-10 carbs each, you always have to keep an eye on it and work it out. If you eat 18 grams of high carb in the morning then you have to restrict it later in the day by eating idk meat, eggs and cheese.
If you think you might be interested in following a Ketogenic diet, I implore you to do your research. There are many concerns and issues that can arise based on your own, individual constitution. For those people who can benefit from this sort of eating plan, the benefits are endless. But there are things you need to watch for when following this sort of eating plan. So do your homework. This is not for everyone.
The most common side effect of the diet is constipation as a result of cutting out vital sources of fibre in the diet – fruits, vegetables, beans and grains. Lack of fibre can also increase the risk of bowel cancer and heart disease in the long term. I negated this by drinking lots of water, eating plenty of the high-fibre 'allowed' vegetables and taking a fibre supplement.
Tauri – Ya, that blood sugar stuff is a nasty business. I let mine get a little too high before I acted on it. I wish I had gone low carb sooner but my first experience with it was a shock to the system to say the least. I did it with my doctor and it was incredibly strict, which doesn’t work for me. So now I’m finding my own way with it and it seems to be helping! Thanks for the tip on that site, I’ll check it out! 🙂

This eating plan certainly contradicts most people’s understanding of a healthy, balanced diet which typically promotes the consumption of protein, fat and carbohydrates. From an evolutionary perspective, ketosis is a normal adaptive response which enabled humans to withstand periods of famine throughout history. Today, this natural physiological mechanism has been exploited by a number of low-carb diet regimes. 


I was on keto for 4 months and felt like CRAP. I ate 1500 cals a day, ate plenty of fat – kept it “clean keto” and could not for the life of me maintain enough energy to workout by the end of the day. It sucked. Yeah, I lost close to 70 lbs, but I felt lousy all the time (and yes, my electrolytes were fine; I took mag and potassium supplements, drank salted bone broth daily – I did it all).
I like a number of your recipes. I am cooking for my wife who is overweight. Not going into details. Although I have her on a keto diet, I don’t believe it is totally a keto diet. I can say that I am making her some keto recipes and low carb recipes. We were successful in having her lose weight twice, but she fought continuing. This time, she is on it no matter what, after a Dr visit. My wife was always a meat and potatoes girl, meaning she fights vegetables especially. But I am being successful in other ways to see that she eats her fruits and vegetables. Some of your recipes she will not eat. Me, I eat almost anything. So she is a challenge. I want to find or make through recipes foods that are close to what she was use to eating. I am making her tortillas for example. I found an acceptable recipe.

Another thing to (not) consider is the GI index of carbohydrate. Regarding this, you should be aware that the glycemic index of foods has no relation to low-carb eating. Although many people associate ‘high GI’ with bad and ‘low GI’ with good, all this means is that the body digests some carbs slower than others. No matter the speed, they are still all digested and contribute to the carbohydrate total.
Sleep enough and minimize stress. Most people benefit from a minimum of seven hours of sleep per night, on average. And try to keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss. Plus they might make it harder to stick to a keto diet and resist temptations. So while handling sleep and stress will not get you into ketosis on their own, they are still worth thinking about.
I’ve been LCHF Ketogenic for 1 year I’m at my natural weight, but had to face the doc today re-chol, fasting glucose 4.8 good, HDL 1.09 good, trig 1.75 ok LDL 8.91 shock horror, total cholesterol 10.8 shock horror. Trying to discuss pattern A and pattern B LDL particles cut no ice! Got to face a surgeon soon, what the hell am I gonna say LOL In the UK LDL is indirect ie Freidewald Equation Drs do not want to discuss LDL-Particles
This is a very extreme approach and it’s worth noting that there’s almost no research on the long-term efficacy or safety of carnivore diets – and nothing on long-term consumption by overweight people in the 21st century looking to drop a few pants sizes. One of the best long-term accounts we have is the notes taken by Vilhjálmur Stefansson back in the early 1900s – his report on the Inuit diet is interesting and cool but not really a great scientific foundation by modern standards. There are a lot of unanswered questions here about nutritional deficiencies, especially if you’re not eating a lot of organ meats.
There is much evidence suggesting that people with the metabolic syndrome suffer from carbohydrate intolerance, a phenomenon that is associated with high levels of insulin and insulin resistance. This implies an exaggerated glucose and insulin response to a given amount of carbohydrate ingested. Glucose uptake by muscles may be impaired which may help divert ingested carbohydrate to the liver where it is converted to fat. This may lead to elevated triglycerides and other lipid problems.
Hi April, Some people stick to the percentages for each meal, others just do it for the whole day. As long as you aren’t eating all your carbs for the day in one meal, in general it’s fine to just make the macros add up for the day and not necessarily at every meal. If you want to be precise, the only way to know is to enter what you are eating (with the amount) into a tracking tool so that you can get the nutrition info. If you are making low carb / keto recipes from Wholesome Yum, the nutrition info is provided on each recipe card. Hope this helps!

My husband and I are following keto. We started January 1st. We recommend being under doctors care if you have any medical issues. We both have heart disease, needed to lose weight and my husband was diabetic type 2. I suffered from kidney issues. Our journey has brought us to lose (husband) 41 pounds (me) 74 pounds. My husband is off all medications (he was taking 7) down to one, with blood work being normal. His heart doctor of course can’t wrap his mind around this diet and even though the blood work is normal he wants to still have him on 3 medicines for preventative purposes. He is no longer on any diabetes medicine and has more energy than ever before. With me the kidneys were a big issue so getting levels every three weeks was not fun, but with keto you must drink at least eight glasses of water. I drink 12 glasses of water a day. We will definitely stay on keto and watch macros. We use 5% carbs, 70% fat and 20% protein.

The problem is that when your body is used to burning primarily carbohydrates – as is the case with most people are today – your fat stores are not easily available, and they can’t fuel your brain. This results in your constantly having to fill up by eating before, during and after longer exercise sessions. Or even just to fuel your daily activities and avoid “hanger”.
Joan – Thanks for stopping by! I’ve been playing around with my macros for a while now. I’ve also been reading a bit here and there about carb-up days. It seems to be a hormonal thing that is particularly good for women. I haven’t actually tried it yet because I’m worried it will knock me out of ketosis. But I know eventually I will. As I understand it, it’s very helpful if keto makes you feel tired. From what I’ve read, it’s a good thing to practice, but in the end, the only thing that really matters is how you feel and how your body responds. We are all so different! If it works for you, then I say stick with it. 🙂
  A week and more into the low carb diet, I bumped into the term called ‘Macros’ and everyone over the internet was talking about macros this and macros that. After a bunch of google search I finally found out that macro was a short form of ‘Macronutrients’ and keeping count of such nutrients is really essential as you tend to indulge in a weight loss plan.
×