Macro

(Anita Huska) #1

Okay protein levels are 21 percent which is 61 to 64 grams a day on macros, is this enough or more?

#2

That depends on a lot of factors.

How tall are you? What is your current weight? Do you know your lean body mass? What are you doing keto for?

There’s a bit of debate on exactly what’s appropriate, but usual ideas range from 0.61 -1.5grams per kg of lean body mass.

Note the grams to kilograms (not pounds) and the “lean body mass” part, not your total weight.

(Anita Huska) #3

current weight is 116 pounds , 5ft 4 inches, body mass not sure no more than 25 percent I only needing to lose 10 pounds max!

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

So 116 lb. = 52.73 kg, and 75% of that is 39.55 kg. So you could eat anywhere from 40 to 60 grams of protein, which, roughly speaking works out to about 6 to 8.5 oz. of meat. Keep your carbohydrate under 20 g/day, and then fill up on fat to satiety. Don’t go bonkers and start cramming in fat, just eat when you’re hungry, stop eating when you stop being hungry, and don’t eat again until hugry again.

(The amazing autoimmune 🦄) #5

I think you might have made a mistake on the poundage of meat.

One pound of beef has approximately 117 grams of protein.

(You've tried everything else; why not try bacon?) #6

Whoops! That was ounces, not pounds. I fix my earlier post. Thanks for catching that! :bacon:

(Anita Huska) #7

Thanks I figure 60 grams works good, 28 grams= 1 ounce of meat, I weigh things out mostly meat raw of course.

(Anita Huska) #8

I eat when I get hungry even if it’s in between the IF I do every day, If I exercise swimming, I eat some walnuts in between.

(The amazing autoimmune 🦄) #9

Sorry I was responding to @PaulL, had a problem with his figures with regards to meat. On accident he was suggesting you eat 6 pounds of meat a day.:joy: which is a little overkill. He fixed his post. :blush:

I think you are doing great with your macros.

(You've tried everything else; why not try bacon?) #10

If it were six pounds of bacon, I’d surely try, even if it killed me! :bacon:

(The amazing autoimmune 🦄) #11

Or maybe 3 lbs of bacon and 3 lbs of ribeye.

#12

To be clear, how much protein is in an oz or a pound of meat depends on the meat. Some cuts are fattier than others, and so will vary a bit on how much protein they have. You can usually find a decent enough approximation on a food label though, online, or from a restaurants website (if big enough).

Notably, some experts would say you could go as low as about 19g of protein based on that information, but since there is some uncertainty I would personally err higher than that. Richard had noted feeling the need for more protein pretty strongly when going under the goal when he operated around the 0.61 line, but mileage may vary so I’d say play it safe higher up for now.

To find out what your actual lean body mass is though, I personally think the various tape methods are good for those of us without funds and access to more expensive scans. Navy Tape I’ve used, but not sure how well it works for women (it does have different measurements and calculations for women though to account for differences).