I started keto March 1st @126lbs without really tracking. I started using “KetoDiet” app a week ago so I could keep track of my macros. For the most part I’ve been under the apps recommendations without really trying. I’m super frustrated, my weight dropped to 121 pounds in the first week, then my period started and I went up a few, once it ended I dropped those couple pounds, & I’ve been 122-123. Courious I looked around on the net this morning and tried a few different calculators. I’m finding every calculator is giving me a different macro breakdown & calorie count.
Currently I’m 36yrs old 123, fairly active, 30 mins yoga daily, rock climbing 3 times a week 1-2 hr sessions, 30 mins walks a few times a week. My goal is to cut body fat, and get down to 115lb.
I’m putting the same info into the below calculators & getting the below macros.
KetoDiet: 1,730 cals, 148.9g fat, 77.5g protein, 20g carbs
KetoPrefect 1,314 cals, 110g fat, 66g protein, 16g carbs
KetoDiet Buddy 1,631 cals, 138g fat, 78g protein, 20g carbs
RuledMe 1,378 cals, 109g fat, 79g protein, 20g carbs
So what the heck do I follow???
Confused, keto calculators giving me different macros?
And they’re all just a guide because there’s no formula that can accurately report your individual needs so pick just one, try it, and adjust if necessary.
And the pee sticks are useless too. Don’t waste your money. Likewise exogenous ketones.
Thanks.
I bought a blood meter a few days ago. My blood has been .5-.7 the last few days.
Hi, I think you may be wasting a lot of time and energy on these apps. The only thing you really need to track is your carb count and that looks just fine in all of them. In the big picture your errata there is actually all pretty similar so now that you did all that and you can see your targets are good, I would just concentrate on the carbs, make sure you’re full on fat when you eat and i would bet you naturally won’t go past moderate protein. Relax and enjoy your new way of life! Btw-how much do you want to lose cuz I’m pretty sure my skeleton doesn’t weigh 120lbs! Haha
They’re all different and I look at them a lot but don’t fret. Your body will learn how much to eat on its own. That trumps anything you can plug in somewhere.
It’s one tool, along with keeping in mind BMR, TDEE, how or whether to run a calorie defecit, taking into account your activity level etc.
I’m only 5’2” so goal weight is 115ish.
I’ve been paleo for 7 years, with the last year being pretty laxed and not really paleo. I got to a point where my energy was gone, too much wine & ice cream every night. I’m using keto as a reset. Coming from paleo my protein intake was pretty high so I’m worried about the excess protein turning into carbs. I have to keep track for a while so I understand what my plate should look like.
Lots of good advice.
The broader thing to consider is that keto is not a weightloss plan per se and has no guarantee of getting you cut like you suggest you want.
If your body has a natural set point at 115lbs then it might work, if you are looking for internet meme abs, then that is probably a metric shit-ton of work both in the gym and with a more restrictive diet and keto won’t be the magic pill.
Keto is about getting healthy inside but not about getting ultra lean (which is not a natural evolutionarily healthy state).
Also the calculator differences are probably differing on the lifestyle/exercise component which is hard to quantify since the quality of your workouts is unknown nor your body’s reaction to various forms.
Judging by your active lifestyle you may not want to be much leaner, when you are to lean you will not be able to derive the energy from fat. If you stick with keto long enough fat adaption will provide you with what seems to be unlimited power if wielded correctly.
Being under your macros (not carbs) is also going to cause you problems in the early stages, esp fat. Body fat may be dropping but you may also be adding muscle, esp if your insulin is fairly low. So watching the scale is only provide you with stress, and that will cause issues in of it self. As well your body could be healing in ways it has not yet or not done much of if your insulin has been stopping it, or the protein levels have been stopping it. Give your body some time, let it sort out, use the macros as guides, eat until full, and wait a while longer to see what happens.
Capnbob - thanks for the thoughts ? I’m not trying to get super lean, just reduce the baby belly and some other jiggly places. Also trying to get rid of sugar cravings.
In2steam - I think you’re right there some other stuff going on. After several of Dr. Bergs YouTube videos I think I have some adrenal fatigue. I had an eating disorder for 23 years that I’m recovering from. Also had some huge stressors with my teenagers and work. You’re right that I probably need to give myself some grace and stop watching the scale. Unfortunately I can’t trust my body’s hunger and full signals right now which is another reason for going keto.
Unfortunately I can’t trust my body’s hunger and full signals right now which is another reason for going keto.
But you will need too, maybe not at this second, but you will need to. I cannot speak to adrenal fatigue or eating disorder, but I would listen to the podcasts starting at one. I have a low twenties daughter who has some low level special needs and is transitioning to college away from home, I am divorcing/separated from a wife who is dyslexic and had her own learning issues, I work 50-70 hours a week, several family members dealing with major health problems(recovering cancer and T2D, another with cancer, and third with a failing liver). I was not only physically going down hill before keto, my mental status was about one level above rice pudding. Now I am stable, mostly happy, and well I feel awesome despite my life being pretty much a train wreck.
So I understand, but give yourself the room to let your body figure it out, it should be ok pretty soon.
At the end of the day, calories and macros don’t matter in the way we think they do. What I mean is, before you’re keto fat adapted you need to just eat as few carbs as possible and satiate yourself with fat as much as possible so that your body has plenty of energy as it makes the transition. Once you are adapted, the idea is you will naturally calorie restrict what you intake as your body is able to harvest calories from your body fat.
I track macros less for calories and more to watch my carb and protein count. If I’m not careful it’s super easy to eat way more protein than I need to maintain my muscles. If I’m super hungry one day and eat more fat than my macros suggest I should, I could not care any less.