I'm curious what people will reply. I've heard so many different things!

I got my values from the keto calculator: http://keto-calculator.ankerl.com/

I think about 60 grams, but I'm pretty short and a woman.

leicesteralex wrote: »

Sometimes I still felt hungry even when I had enough fat.
I increased my protein intake to 150g/d. So I eat about 5% carbs, 30% protein and 65% fat on 2500 Kcal a day. When I exercise a lot or go for an hour run I just eat more fat. However I have read that could be too much protein.
Any thoughts on it guys?

Leic;

Neither I, nor anyone else here can tell you if your levels are "right" - only you can do that, there are just too many variables involved.

What we can do is point you toward the best available info - first to "arm" you with that you need to make an informed decision for your personal numbers, and second to build an understanding of the "whys".

You should know going in that my opinions differ from the "mainstream" sometimes, for what I believe are valid reasons based on the science. Others may disagree and that's fine.

Starting with, I'm not a real big fan of the "keto calculator - actually not a fan of ANY of the calculators and because one names itself "keto" doesn't necessarily make it any better than the others.

All calculators are based on one of four or five algorithms, most of which have been around for years. Recent studies have demonstrated that the MOST accurate of them are "off" by an average of 16%.

So when relying on their "results" you are starting off with one foot in the grave. Now add in the "normal" logging errors, omissions, "guesstimates", and just plain "oops...forgot" (everybody does) and you might as well throw a dart at the wall.

To your specific question regarding protein, my take from the literature I've seen is that "many" (most?) are consuming levels well in excess of their "ideal" amount. For "most" people, I'm convinced that the "ideal" level is much closer to 20% than it is to 30.

BUT, in addition to being "just" my opinion, I say it with the VERY LARGE proviso that it is entirely possible that for YOU (or any other "you"), 30 might be the right number....it depends.

What we know for sure is that gluconeogensis occurs and that it is directly related to excess protein, insulin, and blood glucose levels. We also know that it absolutely can and does affect ketone production and can, in fact prevent one from entering (or remaining in) ketosis.

The question is, at what level does that occur? Which brings us full circle to the answer that ONLY YOU can determine it for you.

Depends on your overall macro profile, your individual levels of carb and insulin resistance which then impact the level of protein that will "overfeed" the production of glucose.

Nailing down the numbers isn't easy and it's pretty much impossible without detailed, accurate, measurements and record keeping. Blood or breath keto numbers (styx are basically useless) and blood sugar readings are the best bet.

Or, do what most do (and what actually "works" pretty well for many) and start someplace (whatever "calculator" you chose, really makes very little difference) and if you are not satisfied with the results, change ONE thing (total cals or carbs, fat/protein rations) at a time and GIVE IT TIME (at least a couple weeks) before changing the next item.

100% opinion (but you did ask)...if I were you, I'd drop proteins and increase fats.

"Slow and steady", the "tortoise and the hare", or the "old bull and the young bull" - whichever works for you.

I am 5 ft and I try to get 100 grams a day. But I enjoy biking or running 15-20 miles a day. I have found that higher protein is muscle sparing for me as I lose weight.

With protein, you need to watch that the excess isn't converted to glucose. Since I'm sedentary due to a recent illness, I'm keeping my protein @ 40-50g/day, while my carbs are under 25g and fat is around 85-95g. This works out to a 20/10/70 ratio most of the time, but sometimes I trade carbs for fat and cut them even lower. Since I don't work out yet, there's no reason to raise my protein, and I've been in ketosis for a while, so something's working. It depends on how your particular body responds to the macros - as the others have said, tweak one thing and wait to see results. Don't change everything at once or you may not be able to figure out which part made the difference. (I'm a 40 yo fem @ 5'3", 182 lbs)

I just found the Optimal Ketogenic Living group on Facebook after a link somewhere on MFP pointed it out--https://www.facebook.com/groups/OKL4Vitality/
--and the admins there have stickied a chart (in Files) that tells you your protein range based on your % lean body muscle -- it recommended higher than I had thought for me, so I upped my protein goals this week. Still trying to meet the macro goal though! I have been stalled for most of the summer and fall, so looking for ways to shift some fat
YMMV

I tried Optimal Keto and could not lose weight at all. So I went back to 75% fat/ 20% protein/ 5% carb and it came right off. I am currently at between 60 and 80g of protein a day on maintenance.

b

camtosh wrote: »

Deansdad: Yeah, I kinda wondered... Keto Clarity et al say too much protein will just end up as glucose, so you have to be careful. I still have trouble eating the higher protein total per day for me. I don't lift weights or anything much, so not building muscle. Will give it a few more weeks to see.

Cam;

That protein levels above required levels will be converted via gluconeogenisis (and potentially inhibit ketone production) is settled science but it's not the only issue. Excess levels will also affect IGF-1 levels negatively (a known cancer and cardio disease trigger).

Recent research also raises questions as to the "muscle building" properties so frequently cited by those promoting the need for excessively high levels - especially for those actually in NK.

For years (and still to this day), "low carb" and "high protein" went hand in hand in the minds of many. Problem is, high protein means low(er) fat and as we know today, that's not a good recipe for success.

Problem is, once a concept becomes "common wisdom" (whether scientifically accurate or not), it's difficult to change the course of the ship, as has been shown over the last 40 years with the "low-fat" dogma.

I'll be interested to see how it works for you over the next few weeks (and I really DO hope it does work, but have my doubts) - please keep us posted.