Keto and adjusting the MFP Exercise Calories setting

maxbberg

Hi there,

I am on a keto diet and happy with my MFP macros setup for keto.

My overall goal is to lose weight by consuming 1700 calories on non-exercise days.

On a day like today where I burn 1500 calories exercising, I feel I should use MFPs settings for Goals, Exercise Calories, Custom Percentage.

I’d like my carbs to remain at 20g so I just leave that setting at 0%. But by what percentages should I tell MFP to increase my protein and fat allowances?

Does anyone have experience with this please?

Many thanks

Max

kshama2001

I don't change my macro percentages on exercise days so I'm wondering what is the reasoning behind this?

I guess if someone already had a high protein goal they could eat less protein, but otherwise I don't see the point (?)

Also, I am curious about your burning 1500 calories exercising as some people get numbers from activity trackers in which the exercise burn includes TDEE when for MFP's purpose it should be just net exercise calories.

How did you arrive at that number? What was the exercise and duration? Your height and weight would be helpful as well. If you're not comfortable disclosing your weight that is fine, but if you do have a considerable amount of weight to lose saying that would add some needed context.

maxbberg

Hi @kshama2001

Many thanks. My exercise that consumed 1500 calories was a half-marathon.

I thought that if I consumed 1500 calories, it means that my deficit might be a bit high. Is this not accurate thinking?

Thanks

Max

sijomial

That's a bit of a design flaw of MyFitnessPal mixing percentages with a highly variable daily calorie allowance.

Personally I just set my macro percentages for a non-exercise day by roughly converting my goals by grams to percentages and on big exercise days as long as I hit my fat and protein minimums (grams) I really wasn't bothered in the slighest by the ratio or percentages of macros, or a bit of red and green on my screen.
Unlike you my carbs are effectively the "filler" in my diet to get my calories up once protein and fat needs are met.

Interested to know what exercise you are doing to burn 1500cals while doing a low carb diet?

maxbberg

Hi @sijomial
Thanks for that.

So every week I try and do an easy-ish half-marathon. I adjust my pace to ensure it hits around 1500 calories.

Can you please give an example of your converting goals by grams to percentages - it sounds good.

sijomial

Using nice round numbers for mental maths.....
Calculated a fat minimum of 0.4g per pound of bodyfat for a daily minimum. 0.4 x 200lbs = 80g minimum.

Calculated a protein goal of 1g per pound of approximate Lean Body Mass.
200lbs - 20% bodyfat = 160lbs, so 160g minimum of protein.

Both as minimum goals and simply adjusted the macros (think they only allow 5% increments if I remember correctly?) to roughly match those numbers. Precision isn't required.

maxbberg

Awesome, thank you. That’s clever.