Micronutrients

Katcent

I want to adjust my calculator for more keto friendly numbers. Can someone suggest if I am 51 years old 173 and goal weight is 155 what carb/fat/protein goals am I looking at?

kshama2001

Katcent wrote: »

I want to adjust my calculator for more keto friendly numbers. Can someone suggest if I am 51 years old 173 and goal weight is 155 what carb/fat/protein goals am I looking at?

@neanderthin, thoughts?

@Katcent carb/fat/protein are actually macro nutrients Iron is an example of a micro.

Around here I usually see 5% carbs, but when checking to see what the fat and protein recommendations are, I saw carbs up to 15% (from a source other than the link below.)

I'm going to disagree with the protein summary below. I don't consider 10% moderate at all. I think 20% is low unless one is also exercising, and thus earning and eating more calories, bringing the total protein grams consumed up.

https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/

There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.

**********************

Do see the Potential Pitfalls and Bottom Line sections in this article, and if your goal for eating keto is weight loss, be aware of this:



If you decide you want to give keto a go, there are lots of resources in the Low Carb group. For example, you'll want to act to prevent Keto Flu.

https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum

Katcent

Thank you

rileysowner

I have my carbs set at 5%, fat 70%, protein 20 %. However, what I usually do is pay attention to Carb grams seeking to keep them, for me, under 20 grams a day. I basically let the protein and fat fall where they will, but usually they are pretty much in the range stated above give or take 5-10%. I have been Keto for a few months over a year at this point. There is also a moderately active Low Carb group in the groups section you might want to become part of.

neanderthin

kshama2001 wrote: »

Katcent wrote: »

I want to adjust my calculator for more keto friendly numbers. Can someone suggest if I am 51 years old 173 and goal weight is 155 what carb/fat/protein goals am I looking at?

@neanderthin, thoughts?

@Katcent carb/fat/protein are actually macro nutrients Iron is an example of a micro.

Around here I usually see 5% carbs, but when checking to see what the fat and protein recommendations are, I saw carbs up to 15% (from a source other than the link below.)

I'm going to disagree with the protein summary below. I don't consider 10% moderate at all. I think 20% is low unless one is also exercising, and thus earning and eating more calories, bringing the total protein grams consumed up.

https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/

There is not one “standard” ketogenic diet with a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.

For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb high-protein diets, because eating too much protein can prevent ketosis. The amino acids in protein can be converted to glucose, so a ketogenic diet specifies enough protein to preserve lean body mass including muscle, but that will still cause ketosis.

**********************

Do see the Potential Pitfalls and Bottom Line sections in this article, and if your goal for eating keto is weight loss, be aware of this:



If you decide you want to give keto a go, there are lots of resources in the Low Carb group. For example, you'll want to act to prevent Keto Flu.

https://community.myfitnesspal.com/en/group/394-low-carber-daily-forum

First I'd suggest you become as familiar with the ketogenic diet as possible, and this website is probably one of the best and if not the best. I will say that the benefits of a ketogenic diet are mainly health reason and of course weight loss is experienced by almost all that engage in it by default without counting calories but unfortunately that has caused a bit of excitement as a weight loss strategy in main stream news which like most dietary strategies fail over 90% of the time, they all do, which then shows the ketogenic diet and because it's a newer arrival on the weight loss front it's deemed as a quick fix failure, can't really blame people thinking that way.

Keto is not easy to follow, personally I really like it but that's mostly about my health and how I feel on a daily basis and I will say it took me quite a long time, over a year in and out to make it a full on dietary intervention that is now second nature. good luck, your probably going to need it.

https://ketonutrition.org/what-is-keto/

When one gets really familiar with the ketogenic diet your going to hear about ratio's for a ketogenic diet as opposed to exact grams of carbs for example and it's basically the amount of protein to fat in the diet. Which works out to around a 30/70 protein to fat macro ratio for the 1:1 ratio I use.

For example I generally utilize a 1:1 ratio which means for every gram of protein there's one gram of fat where the original ketogenic diet for children with epilepsy was a 4:1 ratio or in other words for every gram of protein there's 4 grams of fat, which is really not suitable for the general public but you will find uninformed keto sites to promote that, so be aware of this. Of course play around with the numbers to find something you find is better to your liking, it could be closer to a 2:1 ratio. Nothing wrong with using grams but i would suggest you find a protein number and work the fat around that, protein should be a stagnant number that generally doesn't move around much simply because protein requirements of the body are not effected by the fuel sources which are carbs and fat.