Macro Help, Please- How much Protein?

macros
(Amanda) #1

Disclaimer: This got very long! Summary at the end.

A bit of my backstory. I started my Keto journey about 5 months ago. I am a nearly 39 yof, 5’5", and I have started yoga one a week for 1 hour. My starting weight was about 335 lbs (about because I was too afraid to weigh myself), current weight is 267 lbs. My last BF measurement was 67% (this was done using measurements. Oh, and I :heart: protein! :steakcake: :bacon: :pig: :fried_egg: :turkey:

When I began I calculated my macros to be carbs <20g, protein 119g, and fat 206g. I was using an app that gave me a lot of grief (stupid simple keto) but it seemed to track things pretty well. I had later switched to Cronometer and noticed that it shifts the targets based on activity and such. I have been thinking that I should recalculate my macros. I am typically well below on net carbs (between 4-12g), close to the max on my protein and below on fat (I have enough in reserves to last and last :blush:)

This past week I was listening to some of the episodes of Kiss My Keto (come to think of it, I haven’t heard of them on here, are they reputable?) and he mentioned that if your urine smells of ammonia that you may be eating too much protein. I don’t know if it smells like ammonia, but there has definitely been a “barnyard” smell. I thought I would decrease my protein intake and see how that goes. I used the calculator there and it gave me the following macros protein 25g, carbs 40.6g (this seems really off but it doesn’t let you adjust it, also I don’t know if it refers to net or total carbs), and 66.7 g of fat, and 2000 cal ( I haven’t been overly concerned with cals). This seems crazy, even for my limited knowledge of Keto science.

So I adjusted my Cronometer to the strict keto settings and now my macros are 35g protein, 20g carbs, 235.7 fat, and 2341 cals. This makes more sense but still LOW on protein.

Using the Ruled-Me calculator my macros are 53g protein, 15g carbs, 205 fat, and 2113 cals. The Perfect Keto Calculator says 70g protein, 30g carbs (it wouldn’t let me adjust this, but I think that this is total carbs), 189 fat, and 2204 cals. Interesting video with the calculator. I looked at another calculator (Ketovale) and it gave me 120g protein, 15g carbs, 202 fat, and 2359 cals.

I have been trying to eat less protein than I was accustom to, around 60g. I find that I am a lot more hungry. I have added more fat to my meals and even started making a “fat-tea” in the evening to use as a dessert.

Summary: I am so confused. The more I try to find the answer, the more variety of information I find. How much protein should I be eating?

(Running from stupidity) #2

Here, be more confused - another macro calculator! https://ketogains.com/ketogains-calculator/ This is the one I used, although TBH, all I’ve really been worrying about is my carbs being <20g, which needs no calculator, just tracking (with Cronometer, as you mentioned).

Yeah, there’s a good reason it seems crazy.

That seems crazy low, and yes, it’s why you’re hungry IMHO. In my experience, protein is a far better satiator than fat.

(Lonnie Hedley) #3

Honestly, there are a lot of ways to calculate protein. Using numerous calculations, just like you’ve done, I have come up with anything from 44g to 99g for the numbers you’ve provided. While adequate protein is important for maintaining muscle mass, you’re likely to lose a little muscle mass as you lose weight because you won’t need as much muscle to move around a lighter frame. Like @juice said, keeping carbs under 20g is most important. If you feel better with some more protein, it shouldn’t hurt your progress.

Also, instead of having the app set the goal, manually set your own goal. Pick a calorie count (I’d say anything 1800-2200 for you to start), then 5% carb (should get you around 20g), 75% fat, and 20% protein. Don’t stress too much about meeting these numbers except the carb under 20g or as close as possible.

(Lonnie Hedley) #4

Sorry, a better way to say “goals” is that carbs are a LIMIT, 20g or less, protein actually is often seen as a GOAL, enough to maintain lean body mass, and fat is a LEVELER, eat as little or as much as needed to feel full.

(Running from stupidity) #5

Yeah, I should have clarified that the reason I don’t really take much notice of the protein number is that I’m usually well over the suggested figure. (Which some here take issue with. #fulldisclosure)

(Amanda) #6

So I guess what I am really asking is: What is your go-to macro calculator?

#7

I eat mostly meat with an added veggie occasionally. I used cronometer when I first started keto and tracking…but I don’t track anymore. I wouldn’t stress too much about hitting perfect protein/fat macros. Just keep your carbs low (under 20g)

(Lonnie Hedley) #8

(Don’t tell @juice, these two are a contentious subject between us :grin::joy::rofl::laughing:)

(Terence Dean) #9

Here’s a good article on How Much Protein Do You Need In Nutritional Ketosis?.

I use Cronometer and have my protein set to 1.2 grams of protein per kg of lean body mass but often switch it up to 1.5 grams. Carbs you can set to whatever you wish, Total or Net, the fat macro adjusts automatically. The key is to enter your current weight as a biometric every time you weigh yourself and that will reset your macros accordingly.

image

Its totally up to you but I don’t enter exercise anymore because it tends to adjust my energy levels and throws out my fat macro. By all means exercise but any gains will happen as a result of it or not. Do not create a fat deficit too low that it causes you to get hungry. You should not be ravenous on this diet. KCKO.

(Running from stupidity) #10

I’m walking more with my wife, which means less podcast-listening-time, so they’ve been dropped from the rotation which saves me just skipping them to the end on most of their podcasts :slight_smile:

(Lonnie Hedley) #11

Maybe I like them more than you because I don’t listen to their podcasts, I only watch their videos. Shorter than their podcasts. :grin:

(Running from stupidity) #12

An awful lot of people like them more than me, that’s for sure :slight_smile:

(less is more, more or less) #13

This.

I’d like to add the KISS principle to the KCKO tagline. Dr. Westman advises patients to stick to his recommendations on what to eat, and how much a day, on his famous “page four” which is very simple to follow.

I like cronometer for lookups, especially for hidden carbs. However, I’ve stopped tracking the past month. My way of eating continues just fine and i don’t miss the OCD-like entering of everything I eat.