How much fat?

Kathryn41057

Hi all...
When doing LC, how do you know how much fat to have each day? I want to work myself in gradually, because I'm the type of person who usually goes whole hog, gets frustrated, and then quits... and I don't want to do that anymore..
I was thinking of starting LowER carb which suggests 100-150gms of carbs per day.
I just finished reading (What is Low Carb? An Overview and Guide)
Thanks
Kat

Dragonwolf

Set your carb goal. Set your protein to .6-1 gram per pound of lean mass (for most women, that's around 60-100g or so, depending on height). Fat fills the rest.

Carbs are a limit, so it's okay to be under, but avoid going over. Protein is a range, so try to hit it, but it's okay to go over or be a little under. Fat is generally to satiety (within reason), so it's okay to be under if you're not hungry, and to be a little over if you are (especially if your carbs are under).

kyedo

Tagging on to see the responses from the folks that have been doing this for a while.

As far as myself; I set my calorie goal, then backed out 23g of carbs, then allowed 0.9 grams of protein for each pound of Lean Body Mass and then the remainder was left for Fat. So far, after a few weeks I seem to be going in the right direction.

Kathryn41057

Thanks for the suggestions, I appreciate it.
I have everything set as: Carbs.... 149gm...35%
Fat........ 76gm.....40%
Protein...106gm...25%
I'll try this and see how I make out.
Thanks again
Kat

Sunny_Bunny_

Looks good.
The only tip I can offer is to make sure you get a good start on the fat in your first meal to get a head start on the appetite control. In other words, don't start out with barely any fat and then try to get it in later in the day. Or you may be too hungry too early and be in a battle with cravings and a growling tummy.
This is why many use the coconut oil and butter in a morning coffee or tea.

MyPrimalLife

try this
keto-calculator.ankerl.com

MyPrimalLife

just my opinion here but if your carb set is that high, you will probably not see good results as compared to going lower. i know it sounds hard, but try raising your fat % and lowering your carb % just a tweak.

macchiatto

Previous posters covered everything I was going to say, but good luck!

It may take some experimentation but that's a good place to start.

For me, 100-120 gm carbs/day (or lower) is "maintenance"; I gain easily if I eat more than that, but 150 works for others. My macros are set to 10% carbs, 65% fat and 25% protein. I never thought I could go that low but for me it actually ended up being easier than eating at a more moderately low carb level. All that just to say if you find yourself feeling hungry or dealing with a lot of carb cravings past the first several days or so, it's probably worth experimenting with bumping fats up and carbs down.

Let us know how it goes!

Kathryn41057

Thank you. After I posted my first questions, I figured that maybe I should lower the carbs, and up the fat.

DittoDan

Kathryn41057 wrote: »

Thanks for the suggestions, I appreciate it.
I have everything set as: Carbs.... 149gm...35%
Fat........ 76gm.....40%
Protein...106gm...25%
I'll try this and see how I make out.
Thanks again
Kat

This is fine, then in future weeks, lower your carbs and up your fat. Maybe by 5% a week....

I hope this helps,
Dan the Man from Michigan
Keto / The Recipe Water Fasting / E.A.S.Y. Exercise Program