Macro calculator

#1

Alright, I’ve been doing keto for idk a month or so now and for the last 2 weeks I haven’t lost a thing. Haven’t gained either so that’s good. So this morning I I found a fat calculator and at 6’ 220 with 41" waist but 36" pants which is lost on me. I’m at 26% don’t want to know was before. Yikes. So I take the 26% to the macro calculator and it says to lose weight I need to eat 1735 calories a day. 138 g of fat, 10 carbs, 114 protein. Does that seem right or did I not do it right? I thought fat was supposed to be a lot higher than protein It says it’s a keto calculator, ruled.me -thanks for the help

(Ellie) #2

That looks about right. Maybe a touch low in cals if anything.
Fat is 9 calories per gram and protein is 4 cals per gram, so even if you had the same weight of the two, the fat calories would be more than double.
The %s are based on the % of calories from each group.

But, try not to obsess about macros.
Stick to
20g or less of carbs
Moderate protein
Fat to satiety.

Aim to eat fat in each meal so that you are full until the next proper meal with no snacking.
Does that make more sense?

(TJ Borden) #3

THIS!!!

#4

Sounds good. I’ve never checked macros before and wasn’t sure… Should I be worried about counting calories? Where can I find a list of fats? I try to keep carbs around 10. I’ve been eating fatty meats and cooking in butter to get my fats in. Not sure if I’m getting enough though -thanks

(Katie the Quiche Scoffing Stick Ninja ) #5

You are in the PISS Period - post induction stall syndrome, happens to most of us mate. Keep doing what you are doing and eventually weight loss will resume again, except it will be true fat loss, not water weight.

(Ida Arminda Moss) #6

I don’t know if you’ll find this helpful. I like to play around with Excel spreadsheets, so I made up a sheet with all the foods I might eat listed on the left-hand side, each with fat, protein, and carbohydrate grams. On the right side are those same foods, but with the grams in each column left blank. When I eat something, I paste the values into the right-hand column. At the bottom of the right side there are totals for fats, proteins, and carbohydrates, together with a calorie indicator for each. Below that are my daily goals in each category in grams. That way I can see how much more I can eat or need to eat as I get towards the end of the day. It could be modified, of course, for individual needs in calories or total fat grams or anything like that. The site will not allow me to upload a sample copy at this time.

(Running from stupidity) #7

This is your phrase of the week, isn’t it? :slight_smile:

(Ellie) #8

Don’t worry about calories, but listen to your hunger signals. Your appetite should diminish naturally, so if you are not hungry don’t eat, and if you are hungry eat a full meal.
Www.dietdoctor.com is a good place for food lists.

#9

I downloaded" my fitness pal" seems like it’s kinda close to what you are doing just need to see if it will let you go back in time to fill it out cause I’m not good with filling them out yet. Tried it out works really well.

(Wendy) #12

That’s a lot of water. I only drink a fraction of that. I’m only 135 lbs so that’s a small part of it.
Make sure you’re not flushing all your electrolytes out. Make sure your getting plenty of salt and magnesium and enough potassium. (Just don’t over do the potassium as that can be dangerous.)
Eat enough, keep the carbs below 20, KCKO! And be patient.

(Running from stupidity) #13

Be warned that anyone can add anything to their database, so results may or may be accurate.

#14

From what I found guys should be drinking 13 cups a day. My cup holds 3 cups I’m drinking 6+ my cups a day. I take a men’s one a day vitamin and mineral & fish oil with a couple other things in it. I keep salt shaker on table always. I noticed I’m putting it on everything eggs, cheese, pork rinds plus I cook with salted butter. I think I’m getting enough, but idk how much I should be eating a day

#15

Yeah thanks for the tip. I noticed that they have a lot of different numbers for everything. So I went and looked at what I had and matched it up and for the pork I had I didn’t know so I used the highest one they had.

#16

Ok, so I checked out diet doctor, and it saying pretty much the same thing as far as fats. I tried some guacamole and wasn’t impressed. Still lost on filling up on fats. Is everyone drinking olive oil and eating butter? What are your thoughts on pepperoni and salami?

(Ellie) #17

You can add butter to veggies and have olive oil dressing, but also cream cheese with ham wrapped around it, cream sauces, cheese sauce on veggies and meat. Mayonnaise and blue cheese dressing are good for salads.
Don’t forget the fat in eggs and meats, choose the fattier cuts. Also bullet proof coffee - coffee with cream and butter blended in. Never bothered with that myself but a lot of people have it for breakfast.
Pepperoni and salami are fine. Just check the pack in case of added sugar.

(TJ Borden) #18

Keep up that sexy talk @Jacymac

(Ellie) #19

:kissing_heart:

(Running from stupidity) #20

Well, I had some yesterday. And I’ll have some today. And tomorrow. And so on.

Tempted to tag Katie here…

(TJ Borden) #21

I’m still a fat man. I don’t know if my heart can handle that kind of excitement

(Katie the Quiche Scoffing Stick Ninja ) #22

Do like that saying lol