Keto-Makro-Rechner
Tägliche Gramm Kohlenhydrate, Protein und Fett für eine ketogene Diät
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Standard-Keto hält Kohlenhydrate bei etwa 5% der Kalorien (meist unter 20–30 g Netto-Kohlenhydrate/Tag), damit der Körper auf Fettverbrennung umstellt. Halte das Protein moderat und fülle den Rest mit gesunden Fetten; verfolge die Netto-Kohlenhydrate (Gesamtkohlenhydrate minus Ballaststoffe).
Häufig gestellte Fragen
- What is a keto macro calculator?
- A keto macro calculator converts your daily calorie target into ketogenic protein, fat, and carbohydrate grams, keeping carbs low enough to support ketosis. Fat supplies most calories while net carbs are capped, typically around 20 to 50 grams per day.
- What is the difference between standard, moderate, and high-protein keto?
- Standard keto is roughly 70 percent fat, 20 percent protein, and 10 percent or less carbs. Moderate and high-protein versions raise protein and trim fat accordingly, which can suit those doing resistance training while staying low-carb.
- How many carbs can I eat on keto?
- Most people reach and stay in ketosis by keeping net carbs under about 50 grams per day, and many target 20 to 30 grams. The calculator sets a net-carb limit so the rest of your calories come from fat and protein.