Low Carb Diet Macros

morganshea19

Attached is my screenshot of today... I need to lose 30-40 pounds. The carbs you're seeing aren't simple but are complex! Does this look appropriate for a day?

cmriverside

That's not even 900 calories...keep eating.

malibu927

That adds up to 839 calories. If that's all you plan on eating, I would suggest to eat more.

Seffell

Just to reiterate: keep eating!

morganshea19

I'm not focused on calories- I am focused on macros. I wasn't hungry once today because I ate a good amount of protein. I am just wondering if the macros looks good.

malibu927

The amount of macros you eat determine the amount of calories you eat. You still need to fuel your body or else you risk muscle loss and health issues.

mmapags

malibu927 wrote: »

The amount of macros you eat determine the amount of calories you eat. You still need to fuel your body or else you risk muscle loss and health issues.

This! without adequate nutrition bad things happen no matter what your macros are!

cmriverside

Okay...I ate 90g protein, 69g fat, and 204g carbs today, for 1750-ish calories.

Keep eating. Calories are what you need to worry about if you are under eating - which at 839 calories you are definitely under eating.

SusanMFindlay

How much do you weigh? You need to be looking at macros in terms of absolute numbers not percentages. And fat and protein are to be treated as minimum goals.

Your fat intake should be at least 0.4 g per pound of body weight. So, unless you weigh 100 pounds or less, you have not eaten enough fat.

Your protein intake should be at least 0.8-1 g per pound of lean body mass or about 0.8 g per pound of goal weight or 0.6-0.8 g per pound of current weight (whichever of those three is easiest for you to calculate). If you weigh more than 150 pounds, you have not eaten enough protein.

Now, it's not the end of the world if you have one or two low days on occasion as long as your average intake is good. But if this day is representative of how much you usually eat, you need to eat more.

ladipoet

If what you are doing works for you, then keep at it. There is no "perfect Keto Macro %" for everyone, however, that said, you will find the following ratios much more common among those who follow LCHF, lower carb, or Keto ways of eating:

Fat: 60-80%
Protein: 10-25%
Carbs: 5-10%

Hope this info helps. I alsosuggest you check out the following main low carber daily forum group here in MFP. It's where most of Ketophiles (low carbers) tend to hang out:

http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group

With respect the amount of calories you are eating...that is a VERY low amount. If you don't mind me asking, how tall are you?

amusedmonkey

The calorie level, not appropriate. The macro ratio, depends. If this macro split makes you feel good then it's a good split for you. Calories need more work. For weight loss calories are the most important aspect.

My macro split yesterday:
56.5% carbs (316.6 g)
30.2% fat (72.3 g)
13.3% protein (75.6 g)

A little bit lower on protein and higher on fat than usual but it's still good enough for me. Macros are personal preference.

ladipoet

amusedmonkey wrote: »

The calorie level, not appropriate. The macro ratio, depends. If this macro split makes you feel good then it's a good split for you. Calories need more work. For weight loss calories are the most important aspect.

My macro split yesterday:
56.5% carbs (316.6 g)
30.2% fat (72.3 g)
13.3% protein (75.6 g)

A little bit lower on protein and higher on fat than usual but it's still good enough for me. Macros are personal preference.

Yep, I have to agree with what @amusedmonkey said above. My maintenance macros are currently:

65% fat
25% protein
10% carbs

My macro percentages, however, have changed several times (4-6?) in the last roughly 3 years.