The rule of thumb is 20 net carbs. If you are only eating that many carbs, it would be nearly impossible for you not to be in ketosis. You can only get a guesstimate of the proteins macro, since it is based on lean body mass and activity level. To measure those accurately would probably require more expensive and more sophisticated testing than we have available for home use.
Ideally, the easiest measure of the fats macro is whether you’re hungry. A calculator can only give you a guesstimate of your RMR and TDEE. The difference between your TDEE and your carbs and proteins intake should come from fats, but can either be from consumed fat or from stored body fat. A calculator has no way to tell how much stored fat is being used to satisfy that need from day to day.
So all we have is guesstimates for macros.
That’s why I see keto as simply “Minimal carbs. Adequate proteins. Fats as needed (for satiety).”
Maybe the questions you should be asking are:
- Is there a reliable way to measure ketosis?
- Is there a need to check for ketosis?
There are better and worse ways to measure ketosis. For example, ditch any urine testing strips. But, given that the body supposedly creates and uses ketones more efficiently as it gets more used to using them, I’m not sure there is a reliable way, or reason, to measure ketone usage.
I know some people manage their ketone levels. I just don’t see that as useful. More ketones isn’t necessarily better. It may just mean more ketones are being wasted. That’s actually what the urine strips are testing for – one type of ketone body being produced in excess and excreted as waste. Ketoacidosis typically only occurs in type 1 diabetics, in an absence of insulin, because insulin is a hormone involved in telling the body to stop producing ketones.