“Mostly, I encourage my patients to eat according to their appetites,” Jalali told the outlet. “Your body can be in a ketogenic state at a range of calorie levels, and individual needs fluctuate day to day depending on activity and other factors.”
While you may not need to count calories, you do need to pay attention to how many grams of carbohydrates, protein and fats are in your foods. Studies have shown the keto diet works best when it includes fewer than 20 grams of carbs per day, making it stricter than other low-carb diets.
Roughly 60 to 80 percent of your diet should be comprised of fat, registered dietitian Stacey Mattinson told Everyday Health. Then, about 1 gram of protein per kilogram of body weight is allowed. To determine carb allowance, Mattinson explained that you need to determine the net carbs. This can be done by subtracting fiber from a food’s total carbohydrates.