Reaching your ideal fat intake!?!

fat
(Pompo Bresciani) #1

I haven’t been able to meet my fat daily intake which is supposed to be about 150 grams per day. I eat avocado, EVOO, butter, coconut cream, walnuts, macadamia nuts, bacon etc, but I find it very hard to reach that 150 grams of fat per day without going over my max daily calories, which is 1600, according to Cronometer. How do you do that?

(Bob M) #2

I personally ignore macros. I try to eat whole foods like meat and vegetables, some dairy. I also don’t count calories, so I might not be the best person to address this.

(bulkbiker) #3

Ignore the daily calorie “limit”
If you are male then having 1600 cals per day is undereating…

(Todd Allen) #4

150 g fat = 1350 calories which only leaves 250 for protein and carbs on a 1600 calorie diet. Your targets should probably be adjusted.

(Katie) #5

I was thinking the same thing. If you want to troubleshoot your calories, you can let us know your height and weight and activity.

Prioritize fatty meats, that is my other advice.

(Pompo Bresciani) #6

How do I adjust it? I thought the Keto macros on Cronometer were spot on.

(Pompo Bresciani) #7

I am 5.6, 55 yrs old and 176 LBS. I exercise a couple of days a week, when I don’t work. ( I work on movie sets 12h rs/day so I can only workout a couple of days per week). Cronometer tells me to lose 1lb per week on keto I need:

1662 kcal
Protein 57 g
Carbs <20 g
FAt 150 g

How should I adjust it?

(Katie) #8

Still hard to say because I do not know all of your details. Try using this calculator. If you do not know your body fat percentage, you can Google male body fat percentage pictures to try to estimate.

(Jack Bennett) #9

150g of fat per day would add up to 1350 kcal/day using the usual 9 kcal/g. That leaves you only 250 kcal for carb AND protein if you want to stay under 1600 kcal (which does seem low). That’s only 60g protein, assuming near zero carb, which is not a lot of protein and may leave you feeling hungry during the day.

It feels like there are too many constraints there: if you want to hit your fat macro, you’ll need to increase your calorie limit; if you want to stay under your calorie limit you may need to reduce fat grams.

Usually keto people say “protein is a target; carbs are a ceiling / limit; eat fat to satiety” … and don’t usually specify a calorie number as a target. Is there a reason why you chose 1600?

(Pompo Bresciani) #10

I didn’t " choose" 1600 calories, it is what Cronometer says I have to get daily on a Keto diet in order to lose 1 lb each week.

(Todd Allen) #11

Cronometer has a ton of options. You can set your targets for every macro and micro nutrient. You control what micronutrients it tracks and displays There are many that aren’t turned on by default. As for macro nutrient targets for a keto diet there are many different approaches based on ones goals such as managing a variety of health issues and diseases, maximizing weight loss, improving body composition, maximizing sports performance, etc. The cronometer defaults are probably spot on for somebody, perhaps a child with epilepsy, but will be wildly inappropriate for other people.

(Justin Jordan) #12

Nothing biologically bad is going to happen if you don’t hit that fat number. You need some fat, but the level at which your health is going to be affected by not having it is pretty low. Waaaaay less than 150 grams.

And even then, it’d take a bit.

It might have effects on satiety and such, but if you’re having trouble reaching it, don’t stress about it. And do keep in mind you can only get so precise with measuring to begin with.

(Full Metal KETO AF) #13

The truth is there is no way a stupid app that can’t even really track food macros very accurately because of the nature of food labeling and natural variations in carb/protein/fat content of most single ingredient food items, let alone calculate your individual dynamically changing metabolic and physical activity needs, and efficiency of use of food you add to that system can tell you what you need better than your own body can. And using an intentional deficit with keto is something I would never recommend, that set me back personally. Eating more got my metabolism up and I started losing weight again. Monitor your carbs and eat protein and fat to satiety. Ignore all the macros other than carb restriction and see how that works. You don’t have to hit a fat target, you need to eat enough to keep your energy up. Eat protein as you desire. Sometimes I want more, sometimes I feel like less will be fine today. Follow your instincts. Unless of course they lead you back to carbs! :cowboy_hat_face:

(Bob M) #14

I agree with Sous Chef here. In addition, I vary what I eat from nothing (today), to as much as I want to eat (pretty much every other day). I don’t like to be hungry, so I’ll even eat later at night if I’m hungry. (Unless I’m fasting, that is, where some hunger is to be anticipated.) I try to eat only 2 meals a day if I can, and try to eat during a window. I’d like the window to be shorter than it is, but often I eat earlier in the day (say, 10-10:30 am if I have exercised at 6am), but later at night, after I pick up my kid(s). If I could move dinner away from going to bed, I would. Alas, my kids are always getting out late.

(Pompo Bresciani) #15

Thanks, as a matter of facts I have been wanting to eat more proteins, but I have been trying to stay at below the suggested 57 grams daily from Cronometer.

(bulkbiker) #16

Keto is low carb. Eat less than 20g per day.
Eat anything that is zero carb as much as you want. Stop when full.
See where you are after a couple of months of that.

(Pompo Bresciani) #17

oh man that sounds like my “style” I will try that! Starting now!

(bulkbiker) #18

What I did to lose 120 pounds and put T2 diabetes into remission so…no macros and no calorie counting at all.

(Pompo Bresciani) #19

Wow, congrats! That sounds like a plan!

(Pompo Bresciani) #20

Did you just have two meals per day with absolutely no snacks in between?