Setting macros-question
BlondeButtercup127
Posts: 750 Member
Hey all,
I was told by some people that in order to be successful on keto, I should set my macros using my GOAL WEIGHT, not current weight. Here's the thing, can't I just set my goal based on percentage??
I just want to make sure I have good macro goals and continue to stay successful!! Thanks for any help and insight!!
I was told by some people that in order to be successful on keto, I should set my macros using my GOAL WEIGHT, not current weight. Here's the thing, can't I just set my goal based on percentage??
I just want to make sure I have good macro goals and continue to stay successful!! Thanks for any help and insight!!
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Replies
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that sounds like horrible advice. yes, percentages are great and good & the way to go for what you need.
as far as determining, caloric intake, there are a variety of options. i personally like/use https://keto-calculator.ankerl.com. I have also used https://www.ketogains.com/calculator/ for comparison (they are within a few grams/percentages of each other)2 -
that sounds like horrible advice. yes, percentages are great and good & the way to go for what you need.
as far as determining, caloric intake, there are a variety of options. i personally like/use https://keto-calculator.ankerl.com. I have also used https://www.ketogains.com/calculator/ for comparison (they are within a few grams/percentages of each other)
Thank you SO much!!0 -
you are welcome & good luck!1
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Yeah I agree I wouldn’t be going off goal weight either. Good luck!1
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It is actually a perfectly fine way to do it.
You basically would eat the maintenance calories for your ideal weight, which would be a calorie deficit at your current weight.
It will also ensure you’re setting protein high enough to maintain lean mass. Many times people run their numbers on their current weight then reduce for calories deficit and therefore they also take some protein calories away too. You entire calorie deficit should come from fat only.
For example, if at an ideal weight of 120 pounds you would eat 2000 calories to maintain and apply keto macros of 10/20/70 then your carbs would be 50g max, protein would be 100g minimum and fat would be 155g max.
Then deduct a 500 calorie deficit all from the fat macro. So you would eat 1500 calories with 50g carb max, 100g protein min. and 100g fat max. The rest of your fat macro comes from body fat.
These calorie numbers are totally hypothetical of course. I don’t know what your maintenance at ideal weight would be.6 -
apologies & thank you for the feedback, @Sunny_Bunny_0
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Sunny_Bunny_ wrote: »It is actually a perfectly fine way to do it.
You basically would eat the maintenance calories for your ideal weight, which would be a calorie deficit at your current weight.
It will also ensure you’re setting protein high enough to maintain lean mass. Many times people run their numbers on their current weight then reduce for calories deficit and therefore they also take some protein calories away too. You entire calorie deficit should come from fat only.
For example, if at an ideal weight of 120 pounds you would eat 2000 calories to maintain and apply keto macros of 10/20/70 then your carbs would be 50g max, protein would be 100g minimum and fat would be 155g max.
Then deduct a 500 calorie deficit all from the fat macro. So you would eat 1500 calories with 50g carb max, 100g protein min. and 100g fat max. The rest of your fat macro comes from body fat.
These calorie numbers are totally hypothetical of course. I don’t know what your maintenance at ideal weight would be.
Thank you for the info! All of this macro stuff confuses me a bit. I appreciate your time explaining this 😁1 -
If you set your calorie goal based on current weight, then as you lose weight that calorie goal trends downward - slowly over time you are eating less and less as needed then when you switch to maintenance it changes again and you eat a little bit more.
If you set your calorie goal based on goal weight, then as you lose weight that calorie goal stays stable - you eat the same when you are losing as you will eat to maintain that goal weight.
It just depends on how you want to do it, either will work. Some people don't mind the changes in goal calories, others just want to find a way of eating that works and then keep it forever.1 -
Myself I liked to gradualy decrease my cals. At the begging I felt i needed more cals to feel full. Then as I loss 5-10 lbs of weight I would knock off 10-15 grams of fat. If I didnt loss any weight after a couple weeks I would drop another 5g of fat. This worked for me
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Thanks all! Great feedback, helped me make my decision 👌🏻1
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Very interesting thread. Never looked at it that way @Sunny_Bunny_ 🤔1
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Very interesting thread. Never looked at it that way @Sunny_Bunny_ 🤔
Most people haven’t ever heard it this way and oddly enough that’s how it was always intended to be calculated0 -
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This is how I do keto. I set my macro and calories based on my goal weight. I have been doing it for almost 7 weeks and my body seems fine with it. I'm not hungry and the scale and measurements are moving in the right direction.
If I'm eating now what I should at maintenance then when I get to my goal there won't be a whole different plan because I've been doing it for 6-7 months. As time goes by I'm creating my own menus/recipes and I don't have to tweak them every couple of months. I don't have to recalculate (every month) my calories and macros and the mental deprivation as the numbers go down which is a pain.
I did this approach the last time I did Keto (sidelined by an injury) and it worked great for me.
There seems to be a LOT of different ways, people are doing keto, this is mine.
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