Calorie fat ratios

#1

I have a problem, I think I need to increase my fat intake but that would put me over my calorie allowance. How do you get over that.
You guys have all the answers so thanks in advance.

           John.................................
(Pete A) #2

A sample of all you eat in a day?

What works for me is keeping carbs under 20 and eating high fat moderate protein meats etc.

#3

I haven’t eaten yet , just worked out the numbers. Today is 8g carbs 99g fat 79 pro 1871 cals.

(Pete A) #4

A sample of a day? :smile: It doesn’t look like you have much to adjust that a tablespoon of coconut oil wouldn’t solve?

#5

I’m over my calorie allowance already, doesn’t that matter.

(Jay AM) #6

If you do a search for CICO or calories up at the top of this page, you can read a lot of information about whether calories matter or not.

For a lot of people in this forum, they don’t matter. Often on posts about restricting calories we will remind people that keto isn’t a calorie restricting diet. It’s a way of eating that focuses on lowering insulin by lowering carbohydrates.

Here are my personal rules for me, feel free to use them.

*20g net carbs or less (this is total carbs minus fiber)

*Moderate protein (1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)

*Fat to satiety (fat is for the hunger. I add fat to any meals and, if I’m still hungry but don’t feel like I want or need a full meal, I drink chicken broth with butter or heavy cream mixed in and extra salt.)

*Get electrolytes.

(Allie) #7

@jotes calorie restriction is not the answer, trust the process.

(Rob) #8

That is just plain wrong math. Check your tracking app. That would add up to 1250 kcal at best.

4 kcal/g protein/carbs, 9kcal/g fat.

It might if it were true (that you went over calories) but it isn’t.

Get a free copy of LoseIt or MyFitnessPal for mobile or get a free account on the web and you can get a proper accounting. As others have said, calories are not important when starting out. They may or may not count later on depending on your specific metabolism.

#9

Your macros are calculated from your calories. Here’s mine

           Fat	Carb	Protein	Calorie
          75%	  5%	         20%	1500

Calories 1125 75 300
Grams 125 18.75 75

I used this website https://www.ruled.me/keto-calculator/

I usually go over in calories, but i don’t particularly care. It’s usually pretty close just because of the maths

#10

Thanks for your info. You guys have found out what works for you, I’m still looking.

I’ve been told to forget %. The trackers I have used are all different hence the confusion. I’m take the breakdown from the packaging thinking that will be correct and anything else I need from Myfitnesspal. Don’t get me wrong I am enjoying the food and the way I feel but I want to learn how to get it right.

(Rob) #11

That’s as may be but you have to get the basic math right first. Crack that and you will find it much easier.

(Tom) #12

Go with what the 2 Keto Dudes recommend on the podcast, 20g or under Carbs, moderate protein (probably about what you used to eat, around 1g per kilo of ideal body weight), and fat to satiety. In the early stages at least calories don’t matter as much as hunger. If you have enough fat you won’t be hungry as your body adapts to using fat for energy.

#13

My meals for today.

Breakfast. 135g Bellypork 0 carbs 35g Fat 23g pro 352 cals
Two fried eggs 2 carbs 8g Fat 12g pro 120 cals

Dinner for tonight
Pan fried salmon 0 carbs 6g Fat 40g pro 897 cals
creamed green cabbage
6g carbs 50g Fat 4g pro 502 cals

All nutritional values taken from the product packaging apart from the cabbage. So where have my maths gone wrong.

(Rob) #14

That’s obviously garbage… it’s just over 200 cals. 40x4, 6x9 = 214 kcal

Don’t use the packets, use MFP and check against the package. There are lots of spurious entries in MFP (and all the others) but amongst the dross, they usually have the correct entry.

#15

Is that how you find the calories in all food fat x 9, pro x 4.
That formula give a totally different figure than the packet, I thought by law the packaging had to be correct.

(Rob) #16

It definitely does but mistakes are made. Post a photo of the packet or find it on the web if you want us to check. The energy density of macronutrients are pretty immutable.

Did you do some sort of calc based on scaling up what was on the label? Issue might be there?

#17

You guys are awesome, labels right, your right, I’m a dumbo. Thanks for putting me right. You need to be a rocket scientist to sort all these numbers out. I spend nearly an hour a day doing this and still get it wrong.
Thanks Rob.

(Rob) #18

No worries. Think how much more fat you can have for that 700 cals? :stuck_out_tongue_winking_eye:

I still religiously log (using LoseIt) and it took a while to begin with but now, since I repeat foods, they are all in the ‘My foods’ and it takes seconds to input.

Rely on the apps and it will become much more foolproof. At some point soon you could even go lazy keto (no exhaustive logging) when you know what you’re eating. I still like to log but that’s my OCD :roll_eyes:

#19

Thanks again, will have a BPC when I come back from dog walking.