Maintenance Macros?
asiodels39
Posts: 4 Member
Hey everybody. I was wondering whether anyone could either agree or set me on the right path regarding my caloric intake, bearing in mind I am now at a weight I am comfortable with.
I've been keto-ing for 2 months with good results averaging the loss of a lb a week, give or take a stall or two and I'm now at 133lbs (9 and a half stone) I'm 5`6-7. I think this is a good, healthy weight for me and something I can keep up for the long haul.
I should add that this is the second time around low-carbing and this time it's more than dipping a toe in the water. Last year I didn't really know what I was doing to be honest and I went a little too far, (a little background, was over 260lbs and lost 100lbs doing the traditional low-fat, exercising diet) and lost another 40ish doing a low-sugar, and then low-carb diet. I got down to 119lbs not really knowing how I should eat or how much I should weigh or how I should look or be,.. I was confused and in a bad place mentally. Nor did I meet my proteins or nutrient goals. I ended up binging on a load of carbs and in the end, for my mental health I had to just let my body do its thing for a few months. I ended up gaining a good 20lbs.
Flash forward this year, I'm in a much better place and I'm able to keep myself in shape: either by straight exerting myself doing household chores etc and or some yoga and walking. I eat regularly and I have knowledge of what veggies/meats/nuts/fats I need to get in to take in certain vitamins and minerals, and I'm starting to learn what protein/fibre/fat combo fills me up, makes me happy and gives me the right amount of energy for what I'm to be doing during any given day.
My goal was 1590 calories and now that I'm where I want to be, I'd like to know how I go about maintaining my weight/muscles. I have been to the doctor's and I asked about my body fat percentage but they were as much use as a chocolate fireguard. I've tape-measured and it works out at 16% body fat but I don't think this is correct so I'm guessing it is somewhere in the region of 16 - 25 percent. Until I see the nurse and maybe if she has some callipers I'm a little lost on my protein demands.
I've been going for 80-90g protein, 25-30g fibre, fat to satiety (anywhere between 90-140g) and I mean I've set it for 20g net carbs but it's usually between 8 and 15g.
I'm going to up my calories by 100ish, anybody have any ideas or should I just play around with what's right for me. I'm not going to freak if I put on a lb or drop a lb but it'd be great to have a better idea of how to go about maintaining my weight.
Any help would be greatly appreciated. Thank you.
I've been keto-ing for 2 months with good results averaging the loss of a lb a week, give or take a stall or two and I'm now at 133lbs (9 and a half stone) I'm 5`6-7. I think this is a good, healthy weight for me and something I can keep up for the long haul.
I should add that this is the second time around low-carbing and this time it's more than dipping a toe in the water. Last year I didn't really know what I was doing to be honest and I went a little too far, (a little background, was over 260lbs and lost 100lbs doing the traditional low-fat, exercising diet) and lost another 40ish doing a low-sugar, and then low-carb diet. I got down to 119lbs not really knowing how I should eat or how much I should weigh or how I should look or be,.. I was confused and in a bad place mentally. Nor did I meet my proteins or nutrient goals. I ended up binging on a load of carbs and in the end, for my mental health I had to just let my body do its thing for a few months. I ended up gaining a good 20lbs.
Flash forward this year, I'm in a much better place and I'm able to keep myself in shape: either by straight exerting myself doing household chores etc and or some yoga and walking. I eat regularly and I have knowledge of what veggies/meats/nuts/fats I need to get in to take in certain vitamins and minerals, and I'm starting to learn what protein/fibre/fat combo fills me up, makes me happy and gives me the right amount of energy for what I'm to be doing during any given day.
My goal was 1590 calories and now that I'm where I want to be, I'd like to know how I go about maintaining my weight/muscles. I have been to the doctor's and I asked about my body fat percentage but they were as much use as a chocolate fireguard. I've tape-measured and it works out at 16% body fat but I don't think this is correct so I'm guessing it is somewhere in the region of 16 - 25 percent. Until I see the nurse and maybe if she has some callipers I'm a little lost on my protein demands.
I've been going for 80-90g protein, 25-30g fibre, fat to satiety (anywhere between 90-140g) and I mean I've set it for 20g net carbs but it's usually between 8 and 15g.
I'm going to up my calories by 100ish, anybody have any ideas or should I just play around with what's right for me. I'm not going to freak if I put on a lb or drop a lb but it'd be great to have a better idea of how to go about maintaining my weight.
Any help would be greatly appreciated. Thank you.
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Replies
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Start with the keto calculator, and set your deficit to 0: http://keto-calculator.ankerl.com/
That will get you in the right ballpark for protein, and you can adjust further based on how active you are. See if you have the option to have a DEXA scan anywhere near you if you really want hard numbers for your bf% and lbm. When I'm at maintenance, I loosen up a little on carbs and top out around 40ish, but I can be as high as 50 and stay in keto.0 -
Start with the keto calculator, and set your deficit to 0: http://keto-calculator.ankerl.com/
I've been wondering the same thing. This is brilliant!0
