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This part is easy. There are tons of Keto Calculators out there to help you determine what your numbers need to be. I personally really like the simplicity of this Keto Calculator to determine my own diet numbers. This calculator will help you determine your macronutrients and how much of what you should be eating everyday! Don’t skip this part because this is the key to getting started!
Macronutrients are nutrients that provide energy for your body and each body is different. It’s important to determine your own numbers and this calculator will ask you lots of information to determine your own numbers.
I’ve also found a really good resource for explaining weight loss and fine-tuning your ratio of macronutrients. It’s in the book The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & Meal Plans. This is an excellent book to start out with if you want to read in more detail exactly how this diet works and meal plans for a full 30 days are included. This is the only book that I have found that goes into detail about how much you should consume if you are trying to lose weight.
She states the typical numbers for weight maintenance and ketosis is a 5-20-75 percent ratio but if you are trying to lose weight she suggests sticking to a 20 grams or less in carb intake while keeping your protein intake at a moderate level of about 50 to 75 grams a day to achieve ketosis, a state in which your body will use stored fat for fuel. Which is exactly what you want for weight loss. Then eat fat until you are full or until you reach your calories for the day (whichever comes first).
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