A Simple Way to Count & Calculate Calories on Keto (Without Going Crazy)

If you’re starting Keto, you’ll quickly realise the internet is full of rules, macros, warnings, and conflicting advice.

But here’s the truth:

👉 You don’t need to track every gram forever
👉 You don’t need to be perfect
👉 Keto works best when it's simple and repeatable

This guide shows you the easiest way to calculate calories and track progress on Keto — without obsessing over every crumb.

---

Step 1: Calculate Your Daily Calorie Target

Use this quick formula:

Bodyweight (kg) × 22 × Activity Level

Pick your multiplier:

Example:
90kg, gym 3–4 days/week:

90 × 22 = 1980
1980 × 1.4 = 2772 calories/day

Round to something clean: 2,700 calories/day

---

Step 2: Set Your Keto Macros

Most people do well with:

• 5% carbs

• 20–25% protein

• 70–75% fat

But here’s the easy version:

👉 Keep carbs under 20–30g per day.
👉 Eat enough protein to feel full.
👉 Use fat to fill the remaining calories.

No need to chase exact numbers just the structure.

---

Step 3: Track for 7 Days : Then Stop Micromanaging

You have two tracking options:

Option A — App Tracking

(MyFitnessPal, Carb Manager, KetoDiet, Cronometer)

Pros: Helps you learn portions
Cons: Can become obsessive if overdone

or...

Option B — The Fat-Protein Portion Method (Simplest)

Use this as your visual guide:

This gives you near-exact macros without weighing food forever.

---

Step 4: Repeat Meals & Build Your Base Menu

Keto becomes effortless when you eat variations of the same meals.

Example Day:

Track these once → save → repeat.

Make your life easy.

---

Step 5: Adjust Every 2 Weeks Based on Progress

Instead of adjusting daily, check every 14 days:

• If you want fat loss and scale hasn’t moved:
  👉 Drop 200–300 calories/day OR cut snacking

• If you want maintenance:
  👉 Keep calories the same

• If you want to build muscle on Keto:
  👉 Add 200–300 calories/day mostly from protein + fat

---

Step 6: Apply the 80/20 Keto Rule

Not every meal needs to be perfect “clean keto.”

Aim for:

• 80% whole, nutrient-rich Keto foods

• 20% “flexible Keto” (keto chocolate, sugar-free treats, keto bread)

This prevents boredom, cravings, and crashing off plan.

---

Bonus Tip: Don’t Fear Protein

A common Keto mistake is undereating protein.

Protein:

✔ keeps hunger low
✔ preserves muscle
✔ supports metabolism

You won’t get “kicked out of ketosis” because you ate a steak carbs do that, not protein.

---

The Bottom Line

Keto doesn’t need to be complicated.

✔ Calculate your calories
✔ Keep carbs under 20–30g
✔ Hit solid protein
✔ Add fat to fill remaining calories
✔ Repeat meals
✔ Adjust based on results 

Do it simply. Do it consistently. Keto will do the rest.