Keto calc question

(Andrea) #1

F42, 64kg, 170cm I’ve been doing keto for about a year but still a little confused by the keto calculator! It suggests my macros (with 20% deficit) should be 78P, 18C and 87F.

Stuck broadly with this for the first 6 months but the more I read, the more confused I am. If it’s 1g per 1kg of LBM then my protein should be 45 rather than 78.

I know there’s no right answer with this, but which is right?! :grinning: The more I read the more I think it should be less protein and more fat than the calc says? If so, why does the calc suggest more protein?

(Tricia) #2

I saw a tip on how to calculate without using a calculator:

Your goal weight= Fat grams
Half of that= Protein
Less than 20 net carbs or if you want to be really strict, do 20 total carbs.

If you’re wanting to count calories:
Fat is 9 calories for each gram
Protein and carbs is 4 calories for each gram.

Hope this helps. :blush:

(Karen) #3

Still there are minimums for protein. 45 g seems low. @Richard has a chart/graph for this. If you are very low % body fat you might be able to do a deficit. Otherwise ,I think not.

K

(You've tried everything else; why not try bacon?) #4

There’s quite a bit of leeway for protein. At 70% lean body mass, you ought to be safe eating up to around 67 g of protein, at least. Do you know that to be your percentage, or is that just a guess? If you’ve been keto for a year, I’d expect your lean body mass to be closer to 80%, or 51.2 kg., which would put your protein intake about where the calculator has you, at least for the high end of the recommended range (somewhere between 0.8 and 1.5 g/kg LBM).

In any case, 1167 calories seems decidedly on the low side, for someone who has to be in maintence by now. What do you get if you put in maintenance or a 0% deficit?

The basics of keto are carbs under 20 g/day, moderate protein, and fat to satiety. Whatever you decide about the protein, I’d strongly urge you to eat more fat. Don’t leave the table hungry.

(LeeAnn Brooks) #5

The 78 sounds like it’s doing the calculation based on pounds, not kg’s.

Not sure but 45 seems awefully low.

(Andrea) #6

Maintain Weight is 78P, 18C and 120F (1465 cal). I suppose my question is actually what’s the least protein I need? I’m just trying to mix things up, see what the impact is. Trying about 50g protein each day…just because…! I know it’s really just about finding what works for each of us. There’s some broad principles but beyond that we’re our own unique mix of hormones/body composition/medical histories etc

So I suppose my question is with so many differing voices what’s the lowest protein that’s just enough?

As for upping fat…yes lowering protein meant I’ve increased my fat a bit but now I leave the table feeling like a fat ball! Eating too much! Hunger isn’t an issue until bedtime when my stomach starts rumbling :slight_smile:

(Lonnie Hedley) #7

When is your last meal, when are you going to bed? If you’re hungry when you’re going to bed, you haven’t eaten enough for your last meal. I personally eat 1/3 of my calories at 1pm then the other 2/3 before 7pm. I’m not hungry again until around noon the next day.

(Karen) #8

Here’s a starting point.

K