Keto?

Key Components of a Ketogenic Diet

Sample Daily Breakdown: LBM: ~190 lbs (86 kg), moderately active. Protein: 152–190 g/day (~30...

Electrolytes / Micronutrients Intake | Ketogenic Diet.

This table provides daily protein intake ranges for a ketogenic diet based on lean body mass (LBM...

Fat Intake by Lean Body Mass | Ketogenic Diet

This table provides daily protein intake ranges for a ketogenic diet based on lean body mass (LBM...

Methods to Determine Lean Body Mass (LBM):

Estimate Based on "Ideal" Weight (Simplest): How: Use your estimated "skinny" or "ideal" wei...

Protein/Fat Sources

These foods provide protein (to hit 152–190 g/day) and fat (to reach 130–180 g/day), keeping carb...

Fats

These help you reach 130–180 g fat/day, ensuring energy for ketosis. Fat Intake guide Oils: ...

Low-Carb Vegies Intake | Net Carbohydrates Intake

#### Net Carbohydrates Intake Net carbs (total carbs minus fiber) are kept low to maintain ket...

Fiber Intake | Net Carbohydrates Intake

#### Fiber Intake Fiber supports digestion and gut health. The range is consistent across LB...

Vegies and Fiber | Low-Carb Vegetables

Net Carbohydrates (20–50 g/day, ~5–10% of calories, ~80–200 kcal): Low Carb Vegie IntakeHave a l...

Electrolyte/Micronutrient-Rich Foods

These support sodium (3,000–5,000 mg/day), potassium (3,000–4,700 mg/day), magnesium (300–400 mg/...

Water

Water (2–3 L/day, 80–100 oz): Sources: Plain water, sparkling water (unsweetened), bone ...

Keto Food List by Category

Protein: Beef: Ribeye steak (7 oz: ~50 g protein, 40 g fat, 0 g carbs), ground beef 80/2...

Protein Intake by Lean Body Mass | Ketogenic Diet

**Protein Intake**- **Light**: 0.6–0.8 g/lb LBM- **Moderate**: 0.8–1.0 g/lb LBM- **Active**: 1.0–...