How to track Keto diet on My Fitness Pal

annelwinters

Is there anyone here that is doing the Keto diet & tracking on My Fitness Pal? How do I set my macros to work with this website? Any help would be appreciated. Thanks

windylou723

I just re-joined today and had the same question. Here is a quick youtube video to set up Keto macros for MFP: https://www.youtube.com/watch?v=iEcjRwa8-q8

nvmomketo

Good video!

Keto is typically under 20-50g of carbs a day, usually 5-10%. There are 4 kcal in each gram of carbs so 25g is 100 kcal.

Protein is moderate and often at least 0.8 x your weight (in lbs near goal weight). As a woman, the minimum is around 50g a day but at least 75-100g is probably better to help you retain lean tissue while losing. There are 4kcal in each gram of protein so 100g is 400kcal.

If you used 100g of protein, your macro will be determined by your total calories. If you eat 1200 kcal a day, then 400 kcal is about 33%. If you eat 1600 kcal a day then your protein macro for 400kcal is 25%.

Fat fills in the rest. 50-75% is pretty common. I would guess 65-70% is the most commonly used.

Then you just need to figure out your TDEE. Try a TDEE calculator. There are keto TDEE calculators. You'll want a modest calorie deficit. It takes roughly 3500 kcal to make a pound do if you divide that by 7 days a week to lose one pound in a week, that is a 500 kcal deficit everyday. If you maintain at 2300 kcal, for example, then you will lose about a pound a week if you eat (2300-500=) 1800 kcal a day.

Good luck.

cowleyl

I'm not doing low carb any more, but when I tried it for a while I used the site iifym.com (iifym = if it fits your macros) to set my macros. Instruction on how to amend your mfp goals is at https://myfitnesspal.desk.com/customer/portal/questions/17477880-help-setting-goals.

annelwinters

Thanks everyone for the information--it was very helpful.