Keto Diet Planner

Carb load Select carb load High-carb baseline Moderate-carb baseline Low-carb baseline

Used to tailor Phase In planning.

How quickly should you transition into ketosis? Gentle (lower risk of keto flu and sleep disruption) Standard (recommended) Fast (straight into keto macros)

Because you selected a health condition that can affect metabolism, a gentler transition is recommended to reduce the risk of keto flu, insomnia, and excessive fatigue.

Fast from a high-carb baseline can feel rough (keto flu, headaches, cramps, sleep disruption). Consider Standard or Gentle unless you have been low-carb recently, and pay attention to fluids and electrolytes.

Age

Height

cm ft & in

Current Weight

kg lbs

Gender Select gender Male Female

Female life stage Select life stage Cycle (regular cycle) Perimenopause Post-menopause

How should calories be set?

Target weight Deficit (%)

Phase In/Out use Phase (%). Main Plan runs at maintenance.

Target weight

kg lbs

Used to estimate the deficit needed over your selected plan length.

Calorie deficit (%) Select deficit 5% deficit 10% deficit 15% deficit 20% deficit 25% deficit 30% deficit

Sets calories below maintenance for your Main Plan.

Calorie Goal Select calorie goal Extreme Deficit (-20%) Moderate Deficit (-15%) Mild Deficit (-10%) Maintenance (0%) Mild Surplus (+5%) Moderate Surplus (+10%) Extreme Surplus (+15%)

Calorie goals set the size of the “pie”. Keto macros are a range and work best meal‑by‑meal.

Sleep stability Select sleep stability Stable Unstable

If sleep is unstable, avoid rapid transitions.

Stress level Select stress level Low Medium High

High stress can make rapid transitions too aggressive.

Training Type Select training type No training Endurance / high volume Mixed training Strength/ muscle gain

Current Activity Level Select current activity Sedentary (mostly seated) Lightly Active (1-3 days) Moderately Active (3-5 days) Very Active (5-6 days) Extremely Active (7 days + active job)

Target Activity Level Select target activity Sedentary (mostly seated) Lightly Active (1-3 days) Moderately Active (3-5 days) Very Active (5-6 days) Extremely Active (7 days + active job)

Copy current activity to target

Main Plan length Select plan length 6 weeks 7 weeks 8 weeks 9 weeks 10 weeks 11 weeks 12 weeks 13 weeks 14 weeks 15 weeks 16 weeks 17 weeks 18 weeks

Long-Term Keto length Select plan length 8 weeks 12 weeks 16 weeks 24 weeks 36 weeks 52 weeks

Time already in ketosis before this plan Select time in ketosis Just finished Phase-In (0 days) 1 week 2 to 4 weeks 1 to 2 months 3+ months

Phase duration Select phase duration 1 week 2 weeks 3 weeks 4 weeks 5 weeks 6 weeks

In practice, a slower Phase Out can feel smoother and reduce scale “shock” when carbs return.

Meals per day (for per-meal guidance) Select meals per day 1 meal 2 meals 3 meals 4 meals

Used to show per-meal macro guidance. 1 meal is for people doing 1 main meal + optional MFB.

Phase-In Track

Track A Track B (Rapid 1–3 days)