How do people manage to keep their protein to a reasonable level? My daily protein intake usually tops the scales quite dramatically and I always seem to end up eating less fat than I think I am supposed to. Today I have kept a keen eye on how many grams of protein I have eaten and I have already gone over the 45g cronometer suggests given my stats. I have eaten a small amount of chicken breast, which i might add is probably a third of the amount i had on my plate yesterday tbh with a scaled down amount of bacon which I am not overly keen on!. A small avocado and 2 large eggs with some parmigiano reggiano cheese. All measured and as I said I have already gone over 45g., in fact 110% of daily intake and i probably havenāt really finished eating yet lol. I will add here that i am not over weight so this is more to change woe and keep healthy. I also exercise daily as I do stair running and crossfit. 63 yes old 5ā4" approx 126lb before anyone asks 
just curious to know what people eat protein wise to stay within guidelines? Any meal with proper meat, steak chicken etc and fish pile on the grams!
How much to keep a check on protein
Thank you ā¦ though everything I have read up on keto appears to suggest limiting the protein while increasing fat?
45 grams of protein is a very low amount. Unless youāre a midget. I would immediately question anything that sets a protein macro so low.
Protein isnāt your enemy, eat it! At levels that low expect to start loosing muscle mass, which will of course raise your bodyfat %!
I see keto as a simple concept ā āMinimal carbs. Adequate proteins. Fats as needed (for satiety).ā
So there is no macro number for āeating less fat than I am supposed toā. Ideally, hunger should be what drives your fats intake, if only because if you are constantly hungry, keto wonāt be sustainable.
Offhand, I would say 45 grams of proteins is not adequate for you. That is extremely low. This is the calculator I prefer (although it correctly incorrectly says too much protein will kick you out of ketosis):
Hereās what I get (using their estimate of body fat % for your vital statistics):
Generated by Keto Calculator 9.13
63/F/5ā4" | CW 160 | 39% BF | Mostly sedentary
- 1117 kcal Goal, a 20% deficit. (754 min, 1397 max)
- 20g Carbohydrates
-
101g Protein (59g min, 97g max)78g Protein (59g min, 97g max) -
70g Fat (30g min, 101g max)81g Fat (30g min, 111g max)
The theory used to be that āexcessā protein was like eating a candy bar in terms of what it did to your blood sugar. In fact, I bought a yearās supply of a CGM to āproveā that high protein intake turned into blood sugar.
Sadly, no matter how much protein I ate, I could not get my blood sugar to go up. If youāre interested why, you can search the Interwebs for āBikman protein glucagon videoā.
I personally do not restrict protein, even eating low fat meals at times. I think the primary emphasis should be: what causes satiety?
For you, if thatās fat, then thatās what to eat. If itās protein, eat that.
I note that the type of fat matters. Saturated fat >> MUFA >>>>> PUFA, in my opinion. So, (assuming you have no issues with dairy), ranch dressing made of sour cream is probably going to be more filling than mayo made with olive or avocado or ā heaven forbid! ā soybean oil.
But itās really a matter of seeing what causes more satiety, and what doesnāt.
I think thatās incorrect. If you think itās correct, I challenge you to eat as much protein as you can and let us know the level at which you āget kicked out of ketosisā. Iāve eaten 300+ (400+?) grams of protein per day and have not gotten kicked out of ketosis.
Hereās an example day, over 160g of protein for lunch. (This is back when I was fasting 36 hours a lot.) The first row after the time is Keto Mojoās BHB level, the second row is Precision Xtraās BHB level, the third row is ketonix, the fourth row is Free Style Libre 14-day sensor readings, the next row is pin-prick blood sugar using the FS Libre or Bayer Contour EZ:
Sadly, this does not include dinner, which Iām sure I ate. Was still in ketosis the next day, according to my records.
I donāt ever need to worry about my protein, itās always perfect. I donāt care about guidelines, I eat and donāt worry about things if my body feels right.
I am almost always in the 80-160g range, usually above 100g and even that is more than enough for me (mildly active short woman) but the extra never causes any problem and itās not so much more and not everydayā¦
I have plans for the future when I will need more energy but it will be quite natural, I just add not satiating fats and it will be perfect. I mostly use fatty protein sources, that helps but if I wanted to stay below 100g protein, that would be a losing battle and why bother? I am fine.
I never tried to get satiated with some lean protein as I always ate very fatty, that probably could cause problems (even if that would be just me not wanting to eat very high protein. I already eat unnecessarily much). But we need some fat on any woe and usually somewhat more on ketoā¦ Sometimes even I eat lean meat but I need to add a substantial amount of fat somehow (not necessary to the same dish) and things get balanced out well enough.
Thatās great news as I have been eating way more than that in fact the app usually says iāve eaten over 300% which I thought was maybe too much.
Got to admit that the science bit is a bit above my head. I may have to buy a book on the science so I can get my head around it. I managed to read and understand the science of sleep āwhy we sleepā at least i think thatās what it was called as I passed it to my daughter to read lol.i need it in book form though not on the internet.
I am putting a good mix in as best I can. Plus I add the occasional crackling snacks to get extra fat in.
OMG I wat way more than 1117cals! I m on at the very least 1800 and at the mostā¦ depending on how much exercise I have done, 2200cals. I would be starving myself on 1117cals! I exercise daily doing over 100 floors stair running and a crossfit wod 3 to 5 times a weekā¦ there would be nothing left of me hahaha
Thank you for all the replies. I will take another look at Cronometer to try and understand the protein limit and see what has gone amiss in the calculation but definitely feel a lot better knowing I should be eating more than it states. I did think it couldnt be right when I checked out the photos of what people are eating on here
Sometimes people mistakenly consider the weight of what they eat rather than the compositionā¦500 grams of beef isnāt 500 grams of protein, for example.
Because I believe hunger should be the guide to how much to eat, I only use the carbs and proteins macros. You want to keep carbs low because thatās what keeps you in ketosis. You need to get enough proteins, because your body needs them. Getting too few proteins over an extended period can cause the body to get it elsewhere, which could lead to breakdown of muscle tissue.
After those two criteria are met, itās fats and proteins to satiation. Again, if only because any way of eating that leaves you hungry all the time wonāt be sustainable.
Note that means you donāt really even have to count calories, since they are already being managed by how the macros pan out. Calories are just an accumulation of those macros.
Our recommendation for protein intake is 1.0-1.5 grams of protein per kilogram of lean body mass a day. Some experts recommend as much as 2.0 g/kg.
Say someone weighed 220 pounds, which is 100 kilograms. And say that personās body composition was 30% fat and 70% lean tissue. Then he or she would want to eat 70-105 (and possibly up to 140) g of protein a day. Given that most meats contain 25% protein, that means eating 280-420 grams of meat, possibly up to 600 grams. Since a pound = 454 grams, that means an amount of meat in the range of 10 to 15 ounces, possibly up to 21 ounces.
Using this formula, 45 grams of protein would be appropriate for someone weighing in the neighbourhood of 50 kg, or 110 pounds, with a body fat of 30%.
I wouldnāt worry about it. Iām type 2 diabetic but I eat mostly carnivorish. Iāll have a good salad, olives, avocado sometimes but mostly beef, pork, chicken, cheese, eggs, cream, baconā¦ you get the idea. I donāt watch calories. I donāt count macros. My blood sugar is consistently in the lower 90s and mid to upper 80s. Check out Dr. Shawn Bakerās book and videos. Heās kind of kooky but I really liked his book. very approachable content.
Iām not too worried about blood sugar level or checking blood or urine for ketonesā¦ I will try and forget calories which is hard after all these 63yrs and just concentrate on eating the fat protein and below 20g carbs. My issue at the moment is trying to stop binge eating. Fortunately it isnāt on carbs. So long as I donāt gain weight I am happy on Keto.