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What should my ketone level be? Ketone Chart

  • Last updated November 16, 2017

According to Dr’s Jeff S. Volek Phd, RD and Stephen D. Phinney MD, Phd , authors of The Art and Science of Low Carbohydrate Living, the optimal zone for nutritional ketosis is between 0.5 to 3.5 mmol/L for general weight loss and health benefits.  Higher levels of ketosis from 3.o – 5.0 mmol/L are desirable for therapeutic purposes.

Your ketone levels will change throughout the day. They are generally lower in the morning and higher later in the day if fasted 2-3 hours.  Extended fasting and exercise can also affect your ketone levels.

Read more about ketone levels here or watch this video.


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44 reviews

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  35. On the trends page on my app, there are vertical blue or gray bars on certain days. Some are very small and some are long. I can’t figure out what those bars mean.

  36. I do know how to get the blood out of my finger now but what end of the strip do u put in the meter

  37. You don’t explain what these terms mean. This is designed for someone who already knows. What is nutritional ketosis?
    Why would keystones be higher post exercise when I thought the body uses ketones during workouts if you haven’t provided sugar?
    Not helpful.

  38. Can you please explain how exercise effects testing? Will it show an increase or decrease? And how long does one need to wait after exercising before getting an accurate test? For example I ran today for 35 minutes at an effort of about 7/10. Then I swam laps for an hour.

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  40. My meter says 01 without a decimal in sight. Does this mean it is not there at all after a week 5 days of being on 20 g of carbs?


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