I started Keto today and was looking for a good calculator app to use.
Also was wondering how much Protein and fat is a good starting level.
Im 353lbs looking to get to 250lbs.
im keeping below 15g of carbs my fats are around 90g but my protein is like 130g.
This seems off a little to me but im new and may be wrong.
Any help is appreciated
Calories are way too low (under 1600). You need to give your body enough fuel so it doesnât cling to the little bit youâre giving it. Taking a guess at body fat %, you need more like 2500 calories. 189g fat 170g protein, and 20g or less carbs.
the receipe i was using was from a keto website my wife paid for so either they gave her wrong info or she mis read it.
what would it be for my wife shes 275 and wants get to 190
Save your money for real, delicious food.
The goal number doesnât really matter when calculating macros.
Iâm calculating using a 20% deficit which is a good starting point for weight loss.
Again, since I donât know your wifeâs bf%, a guess at her macros would be around 2000 calories, 154g fat, 132g protein, 20g or less net carbs.
Thankyou as i said i only started today so any advice is welcome and please dont feel im not believing when i ask questions i just like tto understand in my own head also
At the approx 2500 calories you suggested approx how long to reach goal weight would you expect. also is there any good sites to help me find receeipes i like and also a good calculator to track things, im currently using my fitness pal
You could always use this link to work it out.
Just make sure to set it to maximum weight loss.
Some good recipes can be found on this site, as well as many others. You can start here, which has not only some good recipes, but good information about this WOE. (Way of Eating)
There is no such thing as âwhen will I get to goalâ other than, âwhen you get there is when you get thereâ. You need to trust the process and let it do itâs thing. Donât try to rush it. You didnât get to 353 overnight, so you canât expect to lose 100 lbs overnight.
Search the forums for ârecipes, recipes, recipesâ.
MFP is good. Itâs what I use and very popular. Chronometer is also popular. Iâd pick one and stick with it, so if youâre already using MFP, just stick with it. Free version. No need to pay for anything extra.
i quickly just used the calculator you sent and put max weight loss it came back as 1500 calories,15 carbs, 126 protein and 99 fat
I personally wouldnât trust the calculator @Digital_Dave linked. For one, they mix inches (â) and feet (â). When I put in my numbers for 30% deficit I get under 1200 calories. Iâm currently eating at least 2000 calories.
A calorie deficit will help you lose weight, but too much of a deficit will inhibit weight loss. 2500 calories for someone your size is still a deficit.
i see the amount of time between meals should be at least 2 no more than 4 is this a strict rule.
Also is any meat good for the keto diet
Raised insulin levels is what makes you gain weight and keep from losing. The less your insulin levels are raised, the more time your body can access fat stores. This is the idea behind time restricted (intermittent fasting) eating. You donât need to worry so much about this on day one. Start simply by keeping your carbs to 20g net or less. If you want to track, Iâd aim for the macros I provided.
Any fatty meat is good. Chicken thighs, with skin if possible. Ribeye, strip steak, high fat (73/27) ground beef. Bacon.
Butter, eggs, fat, fat, more fat.
Not sure where the âno more than 4 hoursâ comes from. It is more important you only eat 3 meals a day with no snacks. Eat enough at each meal that you donât get hungry in between meals. Just keep the carbs under 20 for now and youâll be fine.
The first couple of weeks can be rough as your body wants glucose and you force it to use ketones instead. It will eventually get over itself.
If you make it through the first 6-8 weeks then 6 months from now you and your wife are going to feel soooo much better!
Good luck!
we both work weird shifts so 3 large meals isnt always possible i work 2pm til 4am.
my wife works 10pm til noon 5 days a week she needs more than 3 meals
I donât understand why working odd shifts would cause your wife to need more than 3 meals a day.
My own son works 12-hr shifts (rotating every week from days to nights) and it is a physically demanding job in swealtering south Texas heat and humidity and he only eats one meal a day. He is hovering around 300 lbs, so still overweight (6â 2â, large build).
Is it because she isnât given enough time to consume a large meal and has to grab food on the run?
Just trying to get an understanding of your situation so I can offer helpful suggestions.
Once you and your wife become fat-adapted (2-3 months or so) you may find yourselves eating only 2 meals a day because you arenât hungry.
I know it may be hard to imagine - it was for me - on the standard high carb American diet I was always hungry. 2 hours after I ate I was hungry again. Now I can go all day and forget to eat. It is so liberating.
Anyway⌠you guys are just starting and no need to complicate things. The 3 or 2 meals a day will come naturally down the road.
For now, just focus on the 20-carb limit to switch your body over to running on ketones. If you start feeling bad, add some salt to some water and drink it. Low electrolytes is the most common side effect of the keto diet but easily remedied.
the main reason is time she works 10-6 from home with only 1 half hour break which right now she uses toc atcha nap cos shes exhausted .
she then travels 45 mins to her receptionist job til noon the comes home washes, changes and sleeps til 9pm
Thatâs a tough schedule!
How many meals a day does your wife eat? Iâm having a hard time figuring out how in the world she has time to eat or cook ANYTHING!
Thatâs the issue she doesnât really, we eat before she sleeps around 2pm and then she eats again about 9pm the rest of the time she snacks which is the issue
She as a real sweet tooth which is why we decided to try this as we heard it could cut that craving
Iâm trying to prepare everything at start if week so she can eat a set times itâs the only way Iâll get her to stick to it and she seems happy to try iy