How much percetage of protein is 75 grams on a 1500 calorie diet

#1

Keto you are supposed to do between 20 to 25 percent protein.

Am I lacking cholestrol
#2

Protein is 4 cals per gram so 75g x 4cal = 300 cals = 20%

(Michael - When reality fails to meet expectations, the problem is not reality.) #3

You’re much better off to determine your daily protein requirement based on your lean mass. If you don’t know that or can’t figure it out then total body weight, unless you’re obese or extremely thin. The general range is 1-2 grams per kilogram of lean mass, or slightly more if you’re using total weight. Using % of some arbitrary calorie total is not useful.

(Allie) #4

Calories shouldn’t be your main focus. Your hunger / appetite and how you feel should be.

#5

No, on keto you should eat little enough carbs and adequate (or more but not too much. often eat quite high but it feels very good) protein and enough fat.
Percentages are irrelevant if it’s not therapeutic keto, I never cared about those as long as my body was happy.
Protein need is mostly depends on your lean body mass, activity and other things matter too… Calorie intake doesn’t. I eat in my nice range when I eat 1000 and when I eat 3500 kcal as I should (okay, a single day with low-protein wouldn’t be so bad but I automatically eat in my usual range, fat is the one that changes drastically). It wouldn’t be good to undereat protein in the first and massively overeat in the second case, my protein need doesn’t care about eaten calories…

#6

No, Keto is about being in Ketosis, the rest is all goal specific. You’re supposed to get enough protein to support your muscle mass as well as your overall goals and body’s requirements. Protein isn’t just for muscle! Going by percentages doesn’t scale. Go by grams, your protein goals / requirements don’t change based on how much you choose to eat that day, they are what they are.

#7

I see keto as simply “Minimal carbs. Adequate proteins. Fats as needed (for satiety).”

First, determine your macros (in grams), keeping in mind that the proteins macro is a lower limit, while the fats and carbs macros are upper limits.

So, two priorities:

  • You need to keep carbs low to stay in ketosis.
  • You need to make sure you get enough proteins. Your body needs them. Being significantly low on them over an extended period can cause the body to get it elsewhere. That may mean break-down of muscle tissue. Not good.

After that, ideally, it should be hunger that determines how many fats and additional proteins (and thus calories) that you need to be eating, if only because leaving yourself hungry all the time means keto won’t be sustainable. You don’t need to eat all of the fats macro if you’re not hungry, because the body can make up the difference with stored body fat.

(You've tried everything else; why not try bacon?) #8

A well-formulated ketogenic diet is one with very little carbohydrate, a reasonable amount of protein, and fat to satiety.

Our recommendation is to eat less than 20 g of carbohydrate a day. Most recommendations for protein intake are in the range of 1.0-1.5 g/kg of lean body mass/day. Some experts recommend up to 2.0 g/kg. If you can get some idea of what your lean body mass is, that’s all to the good. If you go by your total body weight, err on the low side of the range, since you are basing it on a higher figure. Virta Health publishes tables based on what they call “reference weight,” which is sort of an ideal weight based on your frame, height, and sex.

There is probably no need to worry about a precise calculation, however, since there is evidence to suggest that we, like other mammals, have an instinct for getting enough protein. Fat intake does not need to be calculated, since you can be sure to get enough by eating to satisfy your hunger.

Prof. Benjamin Bikman’s pithy slogan is “control carbohydrate, prioritise protein, fill in with fat.”

#9

Is that in pounds or kilos of lean body mass

(Michael - When reality fails to meet expectations, the problem is not reality.) #10

1-2 grams per kilogram of lean mass

#11

Also, if one consumes a low calorie diet, be it keto, or whatever, one may end up with a lower resting metabolic rate and sustaining/maintaining a lower body weight may become super difficult.

Read about metabolic adaptation. Scary stuff! Like the paper about the big losers who had a lower than expected RMR even 6 years after dieting and regaining weight.

#12

I have lost a lot of weight and height on keto how can I gain weight do I need to do it by more protein or fat

(Michael - When reality fails to meet expectations, the problem is not reality.) #13

May I presume you want to regain lean mass, not fat? If so:

#14

Yes muscle

(You've tried everything else; why not try bacon?) #15

Eat about 1.5-2.0 g of protein per kilogram of lean body mass per day, being sure to get an adequate amount of the branched-chain amino acids, and eat enough fat to satisfy your hunger. A ketogenic diet is about weight-normalisation, it’s just that so many people come to it because they are obese that we think of it as just another fat-loss diet.

#16

I’m really underweight 47 kilos and I have lost height

(Allie) #17

How much are you eating?

Height loss? I can’t see keto would cause that, sounds like something that needs to be checked by a doctor.

#18

Trying to eat 1500 calories a day but not eating enough calcium so that could have caused that or maybe I never measured myself well? I try to eat like 12 tablespoons of fat a day and like 52 grams of protein.

(Michael - When reality fails to meet expectations, the problem is not reality.) #19

Just curious and not being critical in a negative way. You’ve posted 4 separate topics asking basically the same question: ‘how can I gain weight’… This topic is iteration #4. In each of the topics multiple folks have advised you the same: eat more overall – eat more protein – eat enough fat so you’re not hungry – exercise a bit to help your body utilize the protein to add mass.

Now you say you’ve actually lost height! That does not compute unless you are elderly. I’m nearly 76 and I have not yet begun to shrink from old age. From things you’ve said, I don’t think you’re elderly. Do you have some health issue? Malnourished?

This also confuses me:

I try to eat like 12 tablespoons of fat a day and like 52 grams of protein.

Are you like just scooping tablespoons of butter or coconut oil or lard or something out of the container and gulping it down? Do you not have food choices that contain healthy fats? Does someone else control your food selection? I described those healthy fats for you here. Plus, there is no way you’re going to gain lean mass eating 52 grams of protein.

Time to get more informative about yourself. A lot of folks here would like to help you succeed with keto and improve your overall health and well-being. You have to help us help you. We need to know more about you physically: sex, age, height, built. Just saying you weigh 107 pounds and want to gain weight is not enough. We need to know if you have any health issues. We need to know exactly what you’re eating and how much of you’re eating. Stop with the generalities and get specific. Otherwise we’re all just dancing around the mulberry bush. And we’ll all get tired of that eventually.

#20

Well my menstruation has lessened and my hair is falling out. I am eating olive oil. Build medium sex female height 5 5 age 25

Am I lacking cholestrol