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How to use KetoTrue

KetoTrue learns your real maintenance calories (TDEE) from your morning weigh-ins and food log, and separates glycogen water from fat loss. This guide shows you how to get accurate numbers.

Quick start

  1. Enter your profile.
  2. Weigh yourself every morning.
  3. Log everything you eat and drink.

The more complete days you log, the more your TDEE is based on your own data instead of a formula.

1Set up your profile

Enter your sex, age, height, weight, activity level and goal. If you know them, add your body fat % and keto status (for example, if you're just starting). Choose metric or imperial units and your nutrition-label region.

KetoTrue uses this for its starting TDEE estimate and your first daily targets. No account or sign-up is needed.

2Weigh in every morning

On the Today tab, type your weight under Morning weight and tap Save.

  • Weigh after waking and using the bathroom, before eating or drinking.
  • Use the same scale, in the same place, every day.
  • Forgot a day? Use the arrows beside the date to go back and fill it in.

Daily weigh-ins give the best TDEE. One reading a day is enough.

3Log your food

From the Today tab, add everything you eat and drink that has calories.

  • Search: start typing. Foods on your phone (the built-in list and your own foods) appear first.
  • Search online: if nothing on your phone matches, KetoTrue searches Open Food Facts automatically. Otherwise, tap Search online. Products sold in your country come first, and foods you add are saved for offline use.
  • Scan label: take or choose a photo of a nutrition label and KetoTrue fills in the numbers. Check them before saving. The photo is read on your phone and never uploaded.
  • Add your own: type the values from the package.

Don't forget cooking oil, butter, cream and sauces. They are easy to miss and high in calories.

4Get net carbs right

Nutrition labels differ by country. When you add a food, choose the Label style that matches the package:

  • EU / UK / AU: carbohydrate already excludes fibre. Enter the numbers as printed.
  • US / Canada: total carbohydrate includes fibre. KetoTrue subtracts the fibre for you.

If the label lists polyols or sugar alcohols, enter them too, and KetoTrue accounts for them in net carbs. US labels given per serving are converted to per 100 g automatically.

5Your daily targets

The Targets card on Today shows calories, net carbs, protein and fat eaten so far against today's target.

Targets follow your TDEE, so they adjust as KetoTrue learns how much energy you really use.

6Read your trends

Maintenance calories (TDEE)

Your current estimate, with a range and a confidence level. Formula is the estimate from your profile, Measured comes from your weigh-ins and food log, and Complete days counts the days you've fully logged. More complete days give higher confidence.

Weight, last 30 days

Dots are your scale readings. The line removes modelled glycogen water, so carb days and keto week one don't distort your real trend.

Last 7 days: water vs fat

How much of this week's change was glycogen water and how much was fat and tissue.

TDEE over time and net carbs

Tap any chart point or bar to read that day.

7Electrolytes, ketones and glucose

You can log sodium, potassium and magnesium. This is especially useful in the first weeks of keto.

You can also log blood ketones and glucose. When you have both, KetoTrue shows your GKI (glucose-ketone index: glucose ÷ ketones, both in mmol/L). A lower GKI means deeper ketosis. Both are optional.

8Settings

  • Language: use your phone's language or pick one of 7.
  • Units and label region: metric or imperial; EU/UK/AU or US/Canada labels.
  • Backup: export a backup (JSON) or your daily totals (CSV), and restore a backup. Keep a backup somewhere safe. Your data is only on your phone, so nobody can recover it if the phone is lost.
  • Ad privacy choices: change your ad consent (EEA, UK and Switzerland).
  • Remove ads: a one-time purchase.
  • Delete all data: erases everything from the app.

9Tips for an accurate TDEE

  • Weigh every morning under the same conditions.
  • Log full days, including weekends and treat meals. Partly logged days make your TDEE look lower than it really is.
  • Use a kitchen scale for foods when you can.
  • Watch the trend line and the water vs fat card, not a single day's scale reading.

10Questions

Why did my weight jump after one carb meal?
Carbs refill glycogen, which your body stores with roughly 3 g of water per gram. KetoTrue models this water, so it isn't counted as fat.
Why did I lose so much in the first week?
Mostly glycogen water leaving as your stores empty. The water vs fat card shows the split.
Why does my TDEE keep changing?
It's re-estimated from your latest data. The range gets narrower as you log more complete days.
Is my data uploaded?
No. There's no account, and your logs stay on your phone. See the privacy policy.
How do I move to a new phone?
Export a backup in Settings, copy the file to the new phone, then restore it there.

Not medical advice

KetoTrue gives estimates, not medical advice. Talk to your doctor before starting a ketogenic diet, especially if you have diabetes, take medication, or are pregnant or breastfeeding.

Need help?

Email nur.uudevs@gmail.com.

Get it on Google Play