Accurate macros

(Louie) #1

I’ve been on Keto for around a month and I’m down 13.5 pounds. I’m getting mixed answers on what my macros should be. Every app/ calculator I use I get different numbers. Any suggestions where I can get the most accurate answers ?

(TJ Borden) #2

You’ll find a lot of opinions on the matter here. In my opinion, keep it basic. 20g or less of carbs (the only real important one), moderate protein scales to your lean body mass, and fat to satiety.

Other than carbs, don’t sweat hitting specific numbers every day. If you’re going to count calories, it should be to make sure you’re getting enough to keep your BMR from dropping, but as long as you eat fat to satiety, that shouldn’t be a problem either.

#3

In the first few weeks you need to track your carbs really carefully and make sure you’re under 20g. Have enough but not too much protein, probably a similar amount to before you went Keto. There’s lots of differing opinions on protein requirements and I find that it can be very individual. Fine tuning can be done when you’re into the swing of things, just make sure you’re eating fat to satiety and you’ll be heading in the right direction. My Fitness Pal or Fat Secret are both great for tracking your macros.

(Marty Kendall) #4

The Nutrient Optimiser will help you set your macros based on your weight, body fat, blood sugars, weight loss goals and food preferences/allergies.

(You've tried everything else; why not try bacon?) #5

Dr. Westman says that “calories are important, but you shouldn’t count them.” What I love about the keto way of eating is that if I keep the carbohydrate as low as I can, and eat fat to satiety, I don’t have to worry about how many calories I’m eating, the process is automatic.

If you really want to count macros, just remember that the percentages are calculated off total calories, not grams of food.

#6

Definitely a YMMV situation. I find I mostly lose weight on the months I do track my food intake. On those months, I find my portion sizes have been too large and I was indulging in far too much of my favorite high-fat (and thus high-calorie) foods – bacon, sausage, cheese, butter.

As far as percentages? Next to worthless, IMO. 5% of calories is far different for someone taking in 1000 calories per day versus 4000 calories per day.

I try to keep my fats low because I want to lose weight. I can’t reduce my carbs much and i shouldn’t reduce my proteins at all. So my only choice is restricting fats. It’s an energy source, and I have plenty of that stored up.

(TJ Borden) #7

Curious; because they’re already at or near zero, or because you’re thinking a certain amount of carbs are needed?