This is one part of the system. The book connects the rest · from £1.77 (UK price) →
A starting reference, not homework — in the Keto Dive system, tracking is optional and the anchors do the work. A planning tool, not medical advice — and not suitable for under-18s. If you're pregnant, diabetic, on medication, have a history of disordered eating, or are managing a health condition, talk to your clinician before changing how you eat.
Protein is the anchor. The target is 1.2–1.6 g per kilogram of lean body mass — the tissue your body actually maintains — not total weight. Enter your body fat percentage if you know it; if not, lean mass is estimated from height, weight, and sex. Split across two meals, each lands in the practical 30–50 g range where a meal genuinely satisfies.
Carbs are the ceiling. Under 20 g net per day is the Reset-phase target — low enough to stop the "almost keto" drift that keeps cravings loud. Later phases of the system test your personal threshold upward, but this is where the reset happens.
Fat is the dial. It fills the energy gap between your protein, your carbs, and your daily target — eaten to satiety, not forced to hit a quota. The gram figure is a guide to what fits; hunger gets the final vote day to day. That's why it's shown with a tilde and the percentages come last, not first.
Energy is estimated, not gospel. Daily energy comes from standard equations (Katch-McArdle when body fat is given, Mifflin-St Jeor otherwise) times your activity level — a sound starting point that real-world results should refine. Pair the numbers with your eating window from the Two-Meal Rhythm Planner, and the food itself is in what to eat on keto.
Because protein is anchored to lean body mass, not total weight — that's what your body actually maintains. If you know your body fat percentage, even roughly, the numbers sharpen. If you leave it blank, the calculator estimates lean mass from your height, weight, and sex, which is close enough to start.
Fat is the flexible dial. Protein and carbs are the anchors; fat fills the energy gap to satiety — eaten for satisfaction, not forced to hit a quota. The gram figure shown is what fits your energy target, but a hungrier day can take a little more and a quieter day less. That flexibility is the point.
It's the Reset-phase ceiling — low enough to stop the 'almost keto' drift that keeps cravings loud. It isn't forever: once you're adapted, the later phases of the system test your personal carbohydrate threshold upward. But it's the right place to start.
Because the system is built on a two-meal rhythm inside a 16:8 window. Splitting protein across two meals lands each one in the practical 30–50 gram range where a meal actually satisfies. If you don't have your eating window planned yet, the Two-Meal Rhythm Planner does that part.
Two weeks of two-meal menus, the balanced-plate framework, and the five-phase system that turns targets into a rhythm you keep.
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