Keto Makro Hesaplayıcı
Ketojenik diyet makrolarınızı hesaplayın.
Nasıl the Keto Hesaplayıcı Works
This keto hesaplayıcı divides Sizin daily kalori intake into the macronutrient ratios recommended for a ketogenic diet: typically 70% yağ, 25% protein, and 5% carbs.
The hesaplayıcı converts these percentages into gram: yağ has 9 Kalori per gram, oysa protein and carbs each have 4 Kalori per gram.
For örnek, on a 2,000-kalori keto diet: 156g yağ, 125g protein, and 25g net carbs.
Standard Keto Macro Ratios
- Standard Keto: 70% yağ, 25% protein, 5% carbs
- High-Protein Keto: 60% yağ, 35% protein, 5% carbs
- Targeted Keto: Similar ratios but with carbs çevresinde workouts
The key to ketosis is keeping carbs very low (typically under 20-50g per gün) so Sizin vücut burns yağ for fuel instead of glucose.
Tips for Starting Keto
Start by tracking Sizin macros carefully. Focus on sağlıklı yağlar (avocado, olive oil, nuts), quality protein (meat, fish, eggs), and low-carb vegetables.
Stay hydrated, supplement electrolytes (sodium, potassium, magnesium), and be patient — it takes 2-7 gün to enter ketosis.
Sık Sorulan Sorular
Nasıl many carbs should I eat on keto?
Most people stay in ketosis with 20-50g of net carbs per gün. Standard keto allocates 5% of Kalori to carbs.
Nasıl much yağ should I eat on keto?
On standard keto, hakkında 70% of Sizin Kalori come from yağ. On a 2,000-kalori diet, that's hakkında 156g of yağ per gün.
Do I need to count Kalori on keto?
Oysa keto naturally suppresses appetite, tracking Kalori is still helpful for ağırlık loss goals. Bunu kullanın hesaplayıcı to set Sizin daily targets.