Your Daily Macros

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Fat (g)—

Protein (g)—

Carbs (g)—

BMR (base metabolic rate)—

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Keto & Carnivore Tips

Ketosis threshold: Most people achieve ketosis under 20g net carbs per day. Some need under 30g.
Keto flu: Headache and fatigue in the first 3–7 days is from electrolyte loss. Drink salted bone broth and supplement sodium, potassium, and magnesium.
Carnivore starting point: 1.5–2 lbs of fatty meat per day. Focus on ribeye, ground beef 80/20, pork belly, and eggs.
Protein on keto: Excess protein can theoretically convert to glucose (gluconeogenesis) but this is demand-driven, not supply-driven — don't fear protein.
Timeline: Fat adaptation (truly efficient at burning fat) takes 4–12 weeks. The first 3 days are hardest.