Optimal Keto Living Chart: The Ultimate OKL Chart Guide!

Here is some facts about OKL Chart Keto

  • The optimal keto living OKL chart was first created in 2015 by Raymund Edwards as a guide to his group of keto dieters.
  • The chart was based on the research of Dr. Stephen Phinney, the Chief Medical Officer and Co-Founder of Virta Health.
  • It was also named after the Facebook group of more than 50k members known as “Optimal Ketogenic Living”

The OKL chart was meant to provide a source of guidance to keto lovers successfully.

Does it work? Well, it’s a long story.

In short, it provides information on what macronutrients to consume and the quantity at which they should be consumed including certain important factors

  • Body fat content
  • Height
  • Physiology

We will have a deeper research into this so keep on reading!

What Is the Keto Diet?

In the simplest definition, the keto diet is a diet that is very low in carbohydrates content and has a corresponding high-fat content.

The reduction in carbohydrates and increase in fat consumption alter the body’s metabolism to perform a type of metabolism called ketosis (fat burning).

Through ketosis, fat is metabolized to obtain calories. When the body gets used to this ketosis form of metabolism, it becomes more efficient in burning fat to obtain energy. (2)

Not only that.

Ketosis also aids in the synthesis of ketone bodies to produce energy from fat in the liver, the energy produced is used by the brain.

Ketogenic diets result in a direct reduction in blood sugar and insulin levels and are good for direct treatment or management of epilepsy, cancer, etc.(3)

Nutritional ketosis has been in existence since 1924, Dr. Russell Wilder first used it as a treatment for epilepsy. (4) 

Other uses of the diet were later discovered, and the most prominent of them today is weight loss or weight maintenance.

It has, however, proven to be effective with the right use, hence the widespread acceptance today.

What is the OKL chart?

The OKL chart is a chart that provides the level of macronutrients to be consumed based on a corresponding body fat content, physiology, weight, and height.

These factors on the left columns lead to the person’s calculation of adequate corresponding macronutrient quantity consumable.

In the case of carbohydrates, the suggestion is always the maximum consumable. For protein, the suggestion is the minimum consumable. This is due to the obvious – carbohydrate is the target.

How to read the OKL Chart

Here is 3 simple steps:

  1. Identify the male and female chart and use the one that corresponds with your physiology.
  2. Scan through the height row and identify the column that has your height. Not that there are different units there, so use anyone you are more familiar with.
  3. Trace this horizontally to identify the recommended daily amount of macronutrients you should take.

Why would you want to use an OKL Chart?

If you want to get down to the nitty gritty of a keto diet, this chart will perfectly guide you through your daily eating habit by providing a range of numbers that you can follow.

What Are The Challenges of The Keto Diet?

Like every other lifestyle change, a change in eating style comes with its unique challenges. (5) 

These challenges of optimal ketogenic living (OKL) are however not unsolvable, but they require innovation, diligence, and discipline.

Designing the Program

Designing a program that works best for you is the first major challenge you will encounter.

This also includes a program that ensures the gradual withdrawal from the average eating lifestyle you are already used to. 

Jumping right into a ketogenic diet may result in your body system reacting violently to the new nutrition. Due to this, a proper workable withdrawal program is necessary.

After that, the next is designing an eating program that would give you the recommended daily nutrient intake, what food to consume and what to stay away from.


The best solution for the withdrawal process is gradual withdrawal.

Incorporate the ketogenic diets into your daily meal planner gradually so that you body will slowly get into ketogenesis.

Deciding on what to eat daily; it is better to stick with the foods you are already comfortable with. You may try out new recipes once in a while to broaden your choices.

Customizing According to Your Body Type

Humans are unique and, by extension – have unique physiology and metabolic system. What works for others may not necessarily work for, and in this case, it’s no different.


Be on the lookout and identify what works best for you. 

What does this mean?

It means if you are not sure of what path to follow, you can sample from someone that has similar goals, lifestyle, physiology, and physical appearance.

If it works, you can further fine-tune it to suit you better. If it doesn’t, try other methods, you will still get what works for you. Remember to be realistic with your goals.

Tracking Carb Intake

Unarguably, this might be the hardest task here.

Tracking your net carb intake daily is the most important aspect of a ketogenic lifestyle, and it’s not easy to do.


Be more in charge of what you eat by engaging in more in-home cooking and with ingredients with explicit nutritional information.

If you must eat out, check for the net carbs of the meals you are about to order to be sure they are safe for you.

What Should Your Macros Look Like When Using the Optimal Ketogenic Living OKL Chart? 

The goal of the OKL chart is to track or recommend the total amount of carbohydrates, protein, and fat consumed daily.

OKL and Carbs

On the OKL chart, the net carbs, which is the total amount of carbs left after fiber, protein, and fat have been removed, is always set as maximum.

This means that the figure there is the maximum net carbs recommended for consumption per day.

The OKL chart provides a corresponding increase in protein requirement (set as minimum/day) to balance the low carbohydrate.

OKL and Protein 

As stated above, the OKL chart optimal protein level provides a minimum amount of protein to be consumed daily based on the factors provided

The requirement does not have a range, rather a minimum figure of what is recommended.

This figure must be met no matter what to protect the muscles. It also ensures a smooth process for body synthesis.

Protein consumption in the correct quantity is as essential as minimal carbs consumption to synthesize amino acids. These amino acids help repair the cell and maintain the body tissues. 

OKL and Fat

You can have a custom fat intake level based on what your goal is. The fat consumption recommendation is the only one that changes or has a range on the OKL chart.

You can set your goal as to either weight loss, which will lead you to consume less dietary fats or maintain your current weight.

This also requires reduced fat intake or building muscle which will lead you to consume more dietary fats.

However, do ensure you stay within what the OKL chart has given as a range.

The metabolic and physiological requirements of every individual’s body are different. Thus, the fat consumption recommendation can be set based on these factors.


How do keto calculators work?

Almost all keto calculators work by calculating the expected daily energy need based on some factors.

These factors include:

  • Height 
  • Weight 
  • Age 
  • Physiology 
  • Activity level
  • Body fat content 

These factors, after being determined, are calculated to arrive at the Basal Metabolic rate (BMR). This is then used to recommend the daily macronutrient requirements for the individual.

How does the OKL chart do compared to other calculators?

The OKL chart is a simple, accurate, and more user-friendly calculator when compared to the apps or the online keto calculators.

There are several alternatives to the OKL chart, but the truth is, none of them offers the same level of simplicity, clarity, and accuracy the OKL chart embodies.

The doctors also recommend the OKL chart. This is due to the fact that it is a result of a verifiable research. Hence the level of trust is pretty high.

What Are Our Recommended Keto Snacks With The OKL Chart?

There is a lot of extremely low carb, high protein, and fat snacks suitable for ketogenic diets. These snacks include fruits, vegetables, nuts, beverages, etc.

These natural and custom-made snacks ensure that there are options for someone not willing to eat a full meal or access the same.

Some of the best ketogenic snacks include;


Arguably, the most nutritious, extremely low-carb fruit is the avocado. It can be made more delicious by stuffing it with chicken salad or by mashing it to make Guacamole.

Olive is another very good fruit option.


Some of the best low-carb nuts are almonds (coconut made into chips), and/or mixed low carbs nuts.


Kale made into chips is a good vegetable snack idea. Green sandwich wraps, mixed low carbs vegetables, mushrooms, and some low carbs salads.


The hard-boiled egg is always a good option.


Low carbs smoothies, sparkling water, dairy alternatives, etc.


The OKL chart has proven to be effective in guiding ketogenic diets.

Since it was invented in 2015 by Raymund Edwards, it has continuously proven so. It has also been accessible to everyone online and is completely free.

In summary, it works by calculating the exact level of the three macronutrients (protein, fats, and carbohydrates) required for daily consumption.

The OKL chart is not only a keto calculator, it is also an important stakeholder in

  • Planning your menu 
  • Achieving set goal 
  • Staying on course

It provides the exact amount of net carbs that should not be exceeded. Not to mention the exact amount (minimum) of protein that should be present in food daily.

Moreover, the amount of fats has a range that can be chosen based on the user’s goals.

So, if your goal is weight loss, build lean muscle, track and stop weight gain or maintain your body mass, the OKL chart will still help you track your daily consumption and achieve any of these goals.

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