Do my macros seem right?

(Chris Cannon) #1

There are soooo many macro counters out there…everytime i do one i get a different number…so i just want to see if my macros add up correctly i am still new to keto and want to do it the right way!
Im 34
249 lbs (was 267 starting)
5"3
Goal weight is 180
(Did i miss anything?)

My macros come out to be:
1622 cal
20g carbs
126g fat
106g protein

I heard every 10 lbs i lose i should recalculate…so this is my new macro count ive been given… Does this seem correct ??
All suggestions welcome!! Thanks!

(Full Metal KETO AF) #2

That looks about right to me. I just tried 5 different macro calculators two days ago and came up with different but similar macros. If you’re new at this just focus on the carbs being under 20 net for a while. If you’re not getting results in two months think about closer monitoring of macros but for now I would suggest lazy keto and not letting yourself be hungry a lot, this can trigger a famine mode in your metabolism and it will slow down to compensate for the caloric reduction. Best of luck with the keto lifestyle.

(Charlotte) #3

I only recalc every 30lbs. The differences when I tried 10 or even 20lbs were nominal. I also don’t use macros has a hard and and fast rule. That was a mistake I made early on. I treat them as a suggestion. I also don’t eat to fill my macros, I trust my body and it telling me what it wants and when. If I eat more cals one day and less the next or just carnivore it up one day and fat it up the next… I don’t worry about hitting my macros. I go with the flow which helps keep my stress down. I only follow my 15g carb limit. I lose an average of 3-4lbs a week since I have let go and gone with the flow and stopped micromanaging every aspect of my keto and keep things simple which has done wonders for my progress.

(less is more, more or less) #4

Yep, and many here will chime in with their own interpretations.

If you want to reduce your measuring and stress, again, check out Dr. Westman’s page 4 guidance. The low-carb community is still arguing over macros. You don’t need to track your macros if you follow his guidance.

#5

20g carbs will pretty much stay the rule always although some people can do up to 50. protein seems a little high. protein requirements vary pending on who you talk to. some people say to do lower with protein as it also generates an insulin response, but generally 1-1.5 g per kg of lean body mass is what 2 keto dudes use. for women, looking at around 50-80 g of protein a day is probably a good place to start. keep in mind that your lean body mass is what you would weigh if you had no fat whatsoever. for fat, just eat to satiety. if you are really interested in the percentage breakdown though, you should be looking at around 70/25/5% fats/proteins/carbs. do not worry too much about the calories. most calculators operate on the old caloric restriction principle so they are going to adjust the number based on an assumed metabolic rate, your goal weight, and the duration you enter to reach that number. good luck!