When to alter % of macros

(Richard R Reincke III) #1

I am at 11.8% body fat. Will fat macros increase at some point or stay the same regardless of body fat %.

(Full Metal KETO AF) #2

If you’re done with weight loss generally people increase fats to maintain stable weight. You can find out what that amount is projected to be with a macro calculator or tracking app set to no deficit or a maintenance setting. :cowboy_hat_face:

(Michael - When reality fails to meet expectations, the problem is not reality.) #3

I base my macros on daily protein, currently 1.38 grams per kilogram of total body weight, following Bikman’s method/recommendations. That works out to 90 grams per day. I then use that number to set the fat:protein grams/calorie ratios to get whatever total calories I want, currently 2800. This is not an arbitrary number. If I eat less for a few days I lose weight, more for a few days I gain. Thus, I can keep my protein intake constant and adjust total daily calories up/down to maintain my weight just by changing the amount of fat. I’ve been in maintenance for a couple of years. Weight is stable between 145-150 pounds. I’m a 74 year old male, with a full time, moderate activity job and lifestyle. Body fat is 14-15%.

(Richard R Reincke III) #4

I did not get into keto to lose weight. Surprise surprise. I started keto to become fat adapted to aid in my training for ultra marathons. Weight loss was just a positive side effect.The first two months of doing keto I lost 25 lbs (165-140). 25% body fat to 11.8%. As part of the process I also started weight training for strength and toning. I feel great floating between 140-143 lbs. I dont know if my body fat % will continue to drop at this point. I have only been weight training for 1 month. I run 4 days a week and lift 3 days a week. For the most part I am doing high fat low carb for overall health benefits. It’s hard to eat 2500-3000 calories a day (to support activity level) and still incorporate some semblance of an 16/8 intermittent fasting regiment. It seems I will be forced to eat more whether I’m hungry or not to maintain body fat %.

(Michael - When reality fails to meet expectations, the problem is not reality.) #5

You can control that by how much fat you eat. @Karim_Wassef provided the relevant equation in some other thread, maybe he will chime in here to advise. As I recall it, your total energy expenditure is derived from food intake plus stored energy. To increase/decrease stored energy control food intake, which on keto means fat. From my own experience, it’s not a large amount, either, 1-200 calories. If you create too large of an intake deficit, your metabolism responds by lowering RMR or making you feel tired and/or lethargic to stop utilizing as much energy. Conversely, eating more does not necessarily make you expend more. You have to do so purposely, otherwise, you increase stored energy.

(Richard R Reincke III) #6

Thanks for the input.

#7

You are correct, when we don’t have the carbs to throw into the equation it can be really hard to get your intake up there… but don’t worry, I’ve dealt with this in the past while bulking and have 2 words for you…KETO CHEESECAKE! Also, runners are king when it comes to metabolic damage, I’d be eating not fasting.

(Richard R Reincke III) #8

Actually fasting was not intentional. I was more less following the keto mantra of “eat when you’re hungry and eat till your full”. That ended up being twice a day around noon and 7pm. But I do go by how my body feels so if a third smaller meal is necessary then that’s what I go with.

(Cancer Fighting Ketovore :)) #9

A cup of heavy whipping cream with a scoop of MCT powder yields about 850 calories, basically all from fat.

(Richard R Reincke III) #10

We do the oil. I’ll gave to check out the powder. Thanks

(Michael - When reality fails to meet expectations, the problem is not reality.) #11

I think a lot of folks starting Keto find it somewhat daunting to eat enough fat. But it gets easier as your world of fat expands beyond the old carb world boundaries. :grinning:

(Richard R Reincke III) #12

Agreed

(Cancer Fighting Ketovore :)) #13

I get the flavored powder (either salted Caramel or chocolate) from Amazon.