Frequently asked questions

This is a set of online calculators for keto nutrition and metabolic metrics. The service helps estimate keto macros, protein, the glucose-ketone index (GKI), net carbs, water intake, electrolyte needs, basal metabolism, BMI, body fat percentage, and convert glucose values between different units.

No. All calculators work directly in the browser and do not require registration or account creation.

The data you enter is not stored on the server. All calculations run locally in the user's browser.

Yes. The service is adapted for smartphones and tablets and works in any modern browser.

No. The calculators are intended for informational and educational purposes only and do not replace advice from a doctor or nutrition specialist.

The calculations are based on common formulas and recommendations used in nutrition and keto communities. However, individual needs may differ depending on age, health status, activity level, and other factors.

Keto macros are the ratio of the three main macronutrients: fat, protein, and carbohydrates. In keto nutrition, most calories come from fat, a moderate amount from protein, and carbohydrates are limited.

The calculator takes into account factors such as sex, age, weight, height, activity level, and goal, such as weight maintenance or fat loss. Based on this data, it estimates recommended calories, protein, fat, and carbohydrate intake.

Most people limit net carbs to 20-50 g per day to maintain ketosis. The exact amount depends on individual characteristics and metabolic response.

The calculator provides approximate values. They help you start a keto diet, but later the targets can be adjusted based on how you feel and the results you see.

GKI is a ratio between blood glucose and ketone levels. It helps evaluate the depth of ketosis and the body's metabolic state.

The index is calculated as the ratio of blood glucose to ketone levels. For a correct calculation, both values should be converted into matching units.

In simplified form: 6-9 means light ketosis, 3-6 means moderate ketosis, 1-3 means deep ketosis, and less than 1 means therapeutic ketosis.

Net carbs are the amount of carbohydrates that affect blood sugar. They are usually estimated as: net carbs = total carbs - fiber - part of sugar alcohols.

Fiber and some sugar alcohols have little effect on blood glucose. That is why keto nutrition typically focuses on net carbs instead of total carbs.

Body weight is the simpler and faster starting estimate. Lean mass is more useful if you know your body fat percentage and want a tighter protein range.

During fat loss, protein is often kept closer to the upper end of the range to help preserve lean mass and improve satiety.

No. In practice, staying within the working range between the minimum and upper target is usually enough.

The calculator uses the US Navy formula. It needs height, waist, and neck measurements, and for women it also uses hip circumference.

It is an estimate. It is useful for a quick check and for tracking trends, but it does not replace more precise body composition methods.

For practical use, the trend is more useful. If you measure in the same way each time, the calculator helps you track changes in body fat over time.

BMR is the amount of energy your body uses at rest to maintain basic functions such as breathing, circulation, and organ function.

Mifflin St Jeor uses sex, age, height, and weight, while Katch McArdle uses lean mass. Comparing both formulas gives a more practical calorie reference.

Because total daily energy expenditure includes not only BMR, but also movement, training, and everyday activity during the day.

BMI shows the relationship between weight and height and helps quickly classify body weight as underweight, normal weight, overweight, or obesity.

BMI does not distinguish muscle from fat. A muscular person may have a higher BMI even when body fat is still in a healthy range.

No. BMI is useful as a quick screening metric, but it works best when considered together with waist size, body fat percentage, and overall health context.

When carb intake is reduced, the body tends to lose more fluid and electrolytes. This may lead to fatigue, headaches, or muscle cramps.

The main electrolytes are sodium, potassium, and magnesium. The calculator helps estimate approximate daily recommendations.

Water needs depend on body weight, activity level, and climate. The calculator helps estimate an approximate daily fluid target.

Different countries use different glucose units: mmol/L is common across most of Europe, while mg/dL is used in the United States and some other countries.

A simple formula is used to convert glucose values: mg/dL = mmol/L x 18. The converter performs this conversion automatically.

Erythritol is less sweet than sugar, so it usually takes a larger amount to match the same sweetness.

Not always. Sweetness and density vary, so a spoon-for-spoon or cup-for-cup swap can change both sweetness and texture.

Their strength can differ a lot by brand and blend, so package directions are more important than a generic estimate.

No. Sweetness can match while browning, moisture, cooling effect, and bulk still change the final recipe.