Help! I need input on my Macro calculations

justbreathesrw28

I'm planning on starting Keto in about a week. I'm doing a 10 day green smoothie cleanse to try and kick start my mind and get in the right frame of mind... I'm looking for input on if my macro calculations are on track. I used an online calculator that was recommend on a Keto FB group I follow and they came up as:

Protein 100g
Net Carbs 25g
Fat 95g
Calories 1355

From what I'm reading in others it seems a little off but I have used a couple of different calculators and they all seem to come up very close to these numbers when I put in hgt, wgt, activity, age etc.

Thanks in advance

teresamwhite

It looks to me that your protein is high...Unless you are doing a different version of keto?

If you are trying to stay at 1355 calories per day, then you should get 948 calories from fat (105g), 135 calories from carbohydrates (33g...this isn't net, just straight carbs), and 271 calories from protein (68g). This is calculating a standard 70% fat, 10% carbs, and 20% protein ratio. (Again, I am not sure what ratio you're using for keto.)

• (Multiply the calories by .7 for fat calories, then divide by 9 -a gram of fat is 9 calories...this tells you how many grams of fat you get.
• Multiply the calories by .1 for carb calories, then divide by 4 -a gram of carbs is 4 calories...this tells you how many grams of carbs you get.
• Multiply the calories by .2 for protein calories, then divide by 4 -a gram of protein is 4 calories...this tells you how many grams of protein you get.)

CarolynRSB

I use the ketogains calculator, which often gives a higher protein amount. The idea behind this is that, when trying to lose weight, you want your body to burn your fat stores for energy, and it will do that better when you aren't eating so much of it, since it will go to burn that first. My goals are 30 net carbs (I often stay below that), 115g protein, and 80g fat. So far, so good... I was actually able to pull my (previously snug) shorts down without unzipping them yesterday!!!

justbreathesrw28

Thank you both so very much. This helps a lot!!