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Macros help... pretty sure the wrong info was being given out
Scochrane86
Posts: 374 Member
So tonight there was someone telling all these women who are trying to loose weight that on keto (for weight loss) their fat should be half of their protein. Suggesting macros of approx 5 carb protein 60 fat 35.
I just can't wrap my head around why this would be seen as "keto". It defeats the low carb high fat moto.
Am I crazy?
I just can't wrap my head around why this would be seen as "keto". It defeats the low carb high fat moto.
Am I crazy?
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Nobody should be telling anyone they "should" do it any certain way for sure. But those macros could be perfectly fine in some cases. They could also be very difficult in others.
Let's apply the suggested macros to Phinney and Volek's graphic where they have a big calorie deficit for someone in the beginning with a lot of fat to lose.
Let's say Mrs Smith has a TDEE of 2800 calories a day and she has plenty of bodyfat to lose.
At 1400 calories a day with that macro split which would be 18g carbs, 209g protein and 55g fat. The additional 1400 calories to meet TDEE will come from body fat (155g) so total fat for energy is 210g.
This protein is higher than most people would find they could sustain eating on a daily basis because it simply makes you too full. But this would be a great thing in the case for someone wanting to eat at a big deficit and control hunger. Or someone working out that really needs the protein for muscle maintenance and repair. Plus, with only 18g total carbs, that doesn't leave much room for a lot of nutrients coming from vegetables so you'll need to get them from meat since fat just doesn't contain the nutrient profile the others do, you'd have a hard time with nutrients on low protein AND low carbs.
Those macros would be a lot more difficult in someone not eating at a larger deficit or without as much bodyfat to use.
Using the example for the person in the build stage doesn't work as easily.
That would be 28g carbs, 320g protein and 84g dietary fat leaving only 250 calories to come from bodyfat (28g) for a total of 112g total fat for energy. 320g protein is a whole freakin lot! I don't know how anyone could eat that amount everyday plus at that protein/fat ratio, you're looking at lean meats.
So while they are wrong to suggest people "should" do it with those macros, it's not necessarily un-keto.6 -
Suggesting macros of approx 5 carb protein 60 fat 35.
Hahahhahaha.
No.
Not unless you're 4'4" tall.
That's about 750 calories. Oh, you'll lose weight alright. You'll also lose hair, and fingernails, and be miserable all around.
Even on the higher protein keto plans, they don't usually advocate that low of calories unless you're a very small person. Additionally, if you're restricting calories down to that level, you'd want more protein, overall, to avoid losing too much lean mass.
Keto doesn't actually need to be high fat, though the fat is nearly always higher than conventionally recommended (low carb and low fat is a bad combination all around). The carb reduction is what prompts that ketone production, generally speaking.1 -
Well, 200 grams of protein, 18 grams of carbs, 52 grams of fat would be 60% / 5% / 35%. And about 1,350 calories.
Still, 200 grams of lean protein is a lot. You'd probably be pretty miserable and get the runs.1 -
I think the OP is talking percentages: 5% carbs, 60% protein, 35% fats. @Dragonwolf @FIT_Goat .0
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I think the OP is talking percentages: 5% carbs, 60% protein, 35% fats. @Dragonwolf @FIT_Goat .
I translated them with that assumption, from percentages to grams.
To get a semi-normal amount of calories, it would be 200 grams of protein. If you're eating a more conservative amount of protein, the calories are extremely low.1 -
I think the OP is talking percentages: 5% carbs, 60% protein, 35% fats. @Dragonwolf @FIT_Goat .
I translated them with that assumption, from percentages to grams.
To get a semi-normal amount of calories, it would be 200 grams of protein. If you're eating a more conservative amount of protein, the calories are extremely low.
Yeah, it seems either way, it's arguably too low on calories, unless there's a crazy high level of protein.
If we assume percentages, the OP's percentages for protein and fat should be switched. 5% carb, 35% protein, 60% fat. Protein might still be a tad high, depending on caloric intake, but far more reasonable than the other way.2 -
Well, 200 grams of protein, 18 grams of carbs, 52 grams of fat would be 60% / 5% / 35%. And about 1,350 calories.
Still, 200 grams of lean protein is a lot. You'd probably be pretty miserable and get the runs.
Pfft, amateurs. I hit 400+g p when bulking, and around 300 when RFL cutting. Granted, I am at least partially insane.2 -
Gallowmere1984 wrote: »Well, 200 grams of protein, 18 grams of carbs, 52 grams of fat would be 60% / 5% / 35%. And about 1,350 calories.
Still, 200 grams of lean protein is a lot. You'd probably be pretty miserable and get the runs.
Pfft, amateurs. I hit 400+g p when bulking, and around 300 when RFL cutting. Granted, I am at least partially insane.
"The goal of science," I think I heard someone attest, "is to find out which part."2 -
Gallowmere1984 wrote: »Well, 200 grams of protein, 18 grams of carbs, 52 grams of fat would be 60% / 5% / 35%. And about 1,350 calories.
Still, 200 grams of lean protein is a lot. You'd probably be pretty miserable and get the runs.
Pfft, amateurs. I hit 400+g p when bulking, and around 300 when RFL cutting. Granted, I am at least partially insane.
"The goal of science," I think I heard someone attest, "is to find out which part."
I think it's the part where I enjoy eating sludge that is nothing but 120g of blended dairy protein powder (cas, whey, mpi) and enough water to make it pudding like. Slap it in the freezer for a while, and so long as the powder tastes good, you've got low budget Halo Topx5.
My mix costs me like $2.17 to make, and has far more P than the $5 per pint HT, plus it's twice the volume. Who's the sucker now?
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Gallowmere1984 wrote: »Gallowmere1984 wrote: »Well, 200 grams of protein, 18 grams of carbs, 52 grams of fat would be 60% / 5% / 35%. And about 1,350 calories.
Still, 200 grams of lean protein is a lot. You'd probably be pretty miserable and get the runs.
Pfft, amateurs. I hit 400+g p when bulking, and around 300 when RFL cutting. Granted, I am at least partially insane.
"The goal of science," I think I heard someone attest, "is to find out which part."
I think it's the part where I enjoy eating sludge that is nothing but 120g of blended dairy protein powder (cas, whey, mpi) and enough water to make it pudding like. Slap it in the freezer for a while, and so long as the powder tastes good, you've got low budget Halo Topx5.
My mix costs me like $2.17 to make, and has far more P than the $5 per pint HT, plus it's twice the volume. Who's the sucker now?
Interesting. Nice work.
Could that be the sane part?1 -
Gallowmere1984 wrote: »Well, 200 grams of protein, 18 grams of carbs, 52 grams of fat would be 60% / 5% / 35%. And about 1,350 calories.
Still, 200 grams of lean protein is a lot. You'd probably be pretty miserable and get the runs.
Pfft, amateurs. I hit 400+g p when bulking, and around 300 when RFL cutting. Granted, I am at least partially insane.
Lol, well I have no issues with 200+ grams of protein a day. I don't often get much above 350 grams, but it isn't impossible.
Just most "keto" adherents try and restrict maximum protein to, what I consider, minimal levels. So, I doubt they intended it to mean 300 grams of protein.
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This discussion has been closed.