Help me with my macros

[Lularoedarina]

May be I’m overthinking it but I’m stalling and in theory I really shouldn’t be. Little bit about me. I’m 32 yo, 5ft 2in and weigh 179lbs. I walk my kids to school daily at least 3 miles a day and if I brave it in Florida heat in the afternoon then it’s 6 miles. I lift weights 4-5 times per week and do at least 45 minutes of cardio 5-6 days a week. I count my calories and eat about 1500. My carbs are under 30 (I eat a lot of veggies) and protein about 90 with fat at 130. Am I not eating enough? What should I change. I don’t sneak food, I count every bite.

[Dread1840]

Maybe your body is used to the amount of work it does and as such is adapted the burning the same amount of calories. Have you ever considered fasting? It can be as little as skipping breakfast, to eating in a 4-10 hour window every day, to fasting for weeks on end with just water. It may not be what you’re looking for, but it’s a totally usable tool we all have. Tons of great info on this forum, in the podcast, and I’d also point you to intensivedietarymanagement.com.

Fasting aside, that’s pretty low calories, what do you use to calculate your needs and macros now?

[Fatzo]

What you eat adds up to 1650 calories because every gr protein and carbs is multiplied by 4 each which gives you 480 cals there, then fat grams are multiplied by 9 so that’s 1170… Add that and it’s 1650 cals.

Even so considering your activity that should be fine… Do you know your LBM? Or BMR? Those numbers help… And your BF%

Stalling can be hormonal in women… Extremely normal.
Your protein is higher but your lifting, so understandable… Are you comfortable to eat .8g of protein per kg of LBM? That will help tremendously!
There are massive lifters who are very strong on only .8g per kg LMB… Also… it may be lean gains and not weight stall. Your body isn’t going to cut fat and build muscle simultaneously except in rare body recomp situations… Your sound anabolic, rather than anaerobic… If so your weight will not necessarily go down, but you will get more LBM and lower BF%…ie firmer and more towards cut…

Maybe add in some HIIT or try IF.

[Lularoedarina]

I normally don’t eat breakfast as it is. I also don’t eat all of my exercise calories. I thought about doing like a 24 hour fast but I make food for my kids and it’s tough I’m so confused about eating back exercise calories or not. Also for the past two weeks I haven’t hit my fat goal because I don’t eat if I’m not hungry. My energy levels are great, I’m getting stronger, I feel great overall and I’m not hungry. I don’t know. I was really considering just adding complex carbs like sweet potatoes and brown rice and lowering my fat but I want to stick to keto for a little while longer and see if I can fix anything

[Lularoedarina]

Also I’m so confused by body fat %. On the scale I’m 37%, tape measurements I’m at 27% and caliper is 33%

[siobhan]

How long have you been stalled for? Are your measurements changing at all? I often stall for a month at a time before dipping lower.

1200 would be far too low, 1650 maybe. You could try upping fat but if you say you arent hungry and energy levels are great if it has been under 2 months you could just be “remodeling” and you just need time.

[Fatzo]

Take an average of those 3

=32.3% is a good guesstimate and a starting point.

You only want to nourish you lbm… Not the rest
So 170-32.3%
=121.8LBM
SO work out your macros on that!

At a 1:1ratio g:kg that’s around 55.25g protein, =221 cals
Then you’ve got the 20g carbs = 80 cals
So far totalling 301cals

Now make your balance to BMR above as much as your comfortable with in all fat calories. For every g of fat times by 9 to get the caloric value! If it’s 130g then that is 1170 cals fat…,

Bringing your total to 1471 total cals.

But if you reduced your fat to say 110g fat (990cal) which is still a good amount, your total cals would be 1291, and your body would utilised it’s OWN FAT STORES… Rather than the ones you feed it…,

Or you can try fat and protein cycling… Where by on days when your work out eating more fat and protein, and days that you don’t kick it right back… That way your feeding your body as it needs it, and giving it a break when your not as active…,

I wouldn’t subtract workouts calories burned… Leave it as a bonus. People sometimes overcompensate in these areas and they stall!

I think reduced eating windows and IF would help

Have you tried this calculator!

Keto Calculator

[Daisy]

How long have you been keto and how much have you lost since starting. How long have you maintained current weight - note I didn’t say stalled! I lost half my bodyweight over two years and it was far from a linear pattern. My standard loss pattern was a quick drop over a week or two and then nothing for weeks or months at a time. My guess is that you saw a nice initial drop and then levelled out. Now what this sets us up to do is get super excited and then plan our weight loss over the next weeks and months based on this initiative drop. Then we get super disappointed when this ridiculously ambitious goal falls short and assume we must be doing something wrong. From what you have told us it sounds like you are doing great. If you want to change anything, drill down on the carbs a bit and drop the level to 20 or less. Keep the faith! xxx

[Lularoedarina]

I started back on keto beginning of June and of course lost about 5 lbs my first week. I did lazy keto for the first 3 weeks. My starting weight was 193 and I’m between 176-179 now. I lost inches fast but my weight was dropping slow and steady. My body fat percentage went down on the scale from 44 to 37-38. I know scales aren’t accurate but it going down. I’m going to count my calories and start eating a bit more and try to simmer down on the carbs. I’m a veggie lover, I only eat meat because I have to do it’s hard. I didn’t lose anything last time on keto but I was breastfeeding and I blame hormones. This is what my today looks like. I haven’t had dinner yet, I’m at the gym and I didn’t track my strength training.

[Lularoedarina]

Wanted to update in case someone searches and stumbles upon this. I upped my calories to 1700-1800 or more sometimes and lost 4 lbs