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catrainor
catrainor Posts: 12 Member
edited November 22 in Social Groups
Hi...can someone help me. What are the nutritional goals I should set for my diary.

Replies

  • __Roxy__
    __Roxy__ Posts: 825 Member
    If you Google keto calculator, Ruled Me has a good one, as well as a few others. Depends on height, weight, gender, activity level, etc.
    For keto, it's important to keep you carbs under 50g/day (20 for best results). But as far as calories, fat, and protein you will need to use a calculator to help figure those out based on your personal make-up.
  • Sunny_Bunny_
    Sunny_Bunny_ Posts: 7,140 Member
    If you're talking about how to determine macros, I like this one best because it tends to give you more adequate protein intake as compared to others I'm familiar with. I think that is very important.
    https://ketogains.com/ketogains-calculator/

    This one defaults to keto level carbs but you manually change your carb level if you're not necessarily aiming for keto. It will adjust everything else around it...

    It will ask for a bodyfat percentage to help get the most accurate estimation and I believe there is a link within the page to go to the Navy calculator to get that estimate based on certain body measurements.
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
    If you use the MFP calculator to set calories, then you can just adjust the macros and that will give you a good starting point.

    Keto goals would probably be: 70% fat, 25% protein and 5% carbs

    LCHF goals would probably be: 60 fat, 25% protein and 15% carbs

    You can probably go as high as 25% carbs and still be in the low-carb range.

    Not sure what woe you are shooting for, but you can always change the percentages later if you find it's not a good fit.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Low carb is usually under 100-150 g of carbs a day. Ketogenic diets are under 20-50 g of carbs a day. That works out to somewhere in between 0 and 40% of your macros for most, with keto usually being under 5-10%.

    Protein is usually moderate. Most are between 15-30% with the very active going higher. 20-25% seems to be the most common.

    Fat fills in the rest. It seems to be between 30-80%. Depends on your other macros.

    I like this other TDEE calculator too:
    https://keto-calculator.ankerl.com/
  • 2t9nty
    2t9nty Posts: 1,628 Member
    I have mine set right now at 5% carbs, 65% fat and 30% protein.
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