Macro counting

(Nicole Dickinson) #1

This is my first real post so if I put it in the wrong place bear with me. I do not understand macros at all. I have no idea how everyone is getting them. I have been doing this for 3 months and lost 40 lbs. I am in ketosis, I use at6000 breathalyzer and am always “too drunk to drive” but i have no idea about my fat and protein. Could someone explain in simple terms what I need to do? Sorry I was mostly winging it up to now.

(bulkbiker) #2

So you have been doing this for 3 months and have lost 40 pounds… just carry on doing what you’re doing… something must be going right … whether you understand it or not your body sure does.!

(Garry (Canada)) #3

Start here

(Karen) #4

Wow, if I had lost 40 lbs I’d be dancing in the streets!!

K

(Pete A) #5

Something tells me your macros are fine. Congrats on your success!

You can always learn more by looking at the link posted by @BeavertonGarry

(Nicole Dickinson) #6

Thank you all! I am super excited but don’t want to celebrate before I get under 200. I still an 15 lbs from that and another 40 after that for my goal. I had a lot to lose.

(Roy D) #7

Another method to track your macros are with the App MyFitnessPal (MFP). The App is available for both your smartphone and computer, and both can be connected. I use the free version of MFP, and find it adequate.

The most important aspect of macros on a keto diet is to keep your carbohydrates low. A traditional target for carbs are 20 grams or under a day. (Some people can maintain a state of ketosis at carb levels higher than 20g, while others struggle to lose weight at levels above 20g.)

If you are losing weight, you’re doing great. If you continue, no need to change what you’re currently doing.

Common targets for a keto diet are (in general) as follows;

5% carbs
15% to 20% protein
70% to 80% fat

(Jay AM) #8

My “rules” for keto (and the same rules many people use)

  • 20g of net carbs or less
  • Moderate protein (1g-1.5g per kg of lean bodyweight is a good goal based on the 2 Dudes recommendations.)
  • Fat to satiety (use fat to feel full)

I don’t count calories or anything but the net carbs. Keto isn’t about restriction, it’s about healing and repair.

(Nicole Dickinson) #9

Lean mass how do I find this?

(Nicole Dickinson) #10

Sorry so many questions!:grin:

(Jay AM) #11

Try this out and then convert the pounds to kilograms. Of note is, this protein value isn’t a strict never go over it thing. It’s a good guideline to get enough.

http://www.calculator.net/lean-body-mass-calculator.html?ctype=standard&cage=25&csex=m&cheightfeet=5&cheightinch=10&cpound=160&cheightmeter=180&ckg=60

(Nicole Dickinson) #12

I want to say thank you to all of you who answered me. I really had read other posts, found through the search feature, but need it broken down simply. When numbers start getting involved I believe my brain goes into panic mode. Lol. I needed to be sure I was understanding and now I do, so thank you.