Macros help!

(Susan) #1

Hi all!

I am new to keto, and was told using an app to track my food would be helpful. I used this for the first few days, and it seemed to work out well.

But now I am eating less than my set calories, and when I try to add up the calories, it isnt working out.

I know you should take your grams of carbs and multiply by 4, grams of protein x 4 and grams of fat x 9… then divide those over your total calories. Everytime i do this with my information on what I ate, its coming out to more than 100%.

Ex:
Total calories that day = 1495
carbs: 7.5 g x 4 = 30 -> 30 / 1495 = 2%
protein: 80.5 g x 4 = 322 -> 322 / 1495 = 21.5%
fat: 148 g x 9 = 1332 -> 1332 / 1495 = 89%…

This is 112%

I’ve done the math this way before, and it always added to 100%. But the last few days, it keeps adding up to more than 100%. WHY???

(Doug) #2

Susan, you’ve got a total of 1684 calories there, that’s why. Are you beginning with a certain number of grams per day of carbs/protein/fat?

(Susan) #3

That would make sense… there must be an error in my app counting the calories.

Based on my measurements, I had a goal of 1800 calories… with 18g carbs, 150 g fat, 95 g protein. But I am finding that I am no longer as hungry now that i have started keto… so many days I am not reaching these amounts.

So I was trying to calculate my percentages based on each day.

(Doug) #4

Looks like you’re aiming towards 4% carbs, 75% fat, 21% protein. Very nice. :slightly_smiling_face:

For 1684 calories, that would be 17g carbs, 140g fat, 89g protein. Your first example of 7.5g carbs, 148g fat, 80.5g protein is quite close. Lower on the carbs, but in no way is that a bad thing.

(Susan) #5

Exactly! I’m still very new to this, but I know you should try and stay under 5% carbs, and over 70% fat. I wasnt exactly sure what percentage fat, so I chose 75.

Thank you for your help!

(Doug) #6

The ratio of fat to protein is where the most arguments lie within the keto community, and where a lot of individual experiences differ, i.e. what can be too much protein for one person may be perfect or even low for another.

I think keeping the carbohydrates very low is 90+% of the battle. If that is maintained, then there’s plenty of time to zero in on fat/protein, and all the while most of us will be getting healthier.

(Ron) #7

Do your best to reach that 1800 goal and even occasionally above until you are fat adapted. Going below on a regular basis will slow down the metabolism and you want it really ramped up when you become adapted so the weight just starts falling off.:+1:

(Susan) #8

Is being “fat adapted” different than being in ketosis? Ive been checking my ketone levels and they are fairly high.

(Ron) #9

Yes. These might help-