How many grams of carbs, fat, and proteins?
Alyislandgirl
Posts: 2 Member
Can someone give me an idea of how many grams of carbs, fat, and proteins one should have per day on a low carb diet. My goal is about 15g of carbs, 70-80g of fat and 50-60g of protein. I have about 1000 calories per day. I've lost little weight in the past 6 weeks. I need to lose 60 pounds. I feel like I'm doing something wrong. Any suggestions?
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Replies
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I used the keto calculator and set it for about 40 grams of carbs per day and let it calculate the rest of my percentages for me. My MFP goals are set like this:
Net Calories Consumed* / Day 1,418 cal/day
Carbs / Day 39.0 g
Fat / Day 101.0 g
Protein / Day 89.0 g
That's 10% carbs, 25% protein, and 65% fat.
Your numbers should look different than mine, though, based on your own height, weight, BMI, lifestyle, and goals. I would recommend playing around with the calculator available at http://keto-calculator.ankerl.com/0 -
I agree to use the Ankerl keto calculator. If you have 60 lbs. to lose, 1000 calories a day is surely too low. One of the big benefits of low carb is that you do not have to starve yourself to lose weight. Eat more (likely you need more fat and more protein) and you may see the scale start to move.0
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This website will help. I'll start playing with it and try and figure out what will be best for me. Thank you so much!!0
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The standard Keto macro is:
5% C, 20% P, 75% F
The better way is counting your carbs (limit to 25g). Try to get enough protein to avoid muscle loss, and fat for the remainder of the calories.
Dan the Man from Michigan0 -
The standard Keto macro is:
5% C, 20% P, 75% F
The better way is counting your carbs (limit to 25g). Try to get enough protein to avoid muscle loss, and fat for the remainder of the calories.
Dan the Man from Michigan
Keto vs Ketosis. It is my understanding that Ketosis is a result of protein intake being too high. Is this correct?
One thing I have yet to figure out is how to hold the grams of C constant in the tally rather that percentage. I swim 6000 yards minimum each day. That doubles my calorie target, so it also double each metric point. I can just do the math outside to keep the numbers straight or lower the normal so that it stay under for my target+workouts.
Some day I'm better than other at keeping C low. But I feel a lot better when I do keep it low. My blood test results are a lot better at my annual physical too
Luckily my wife keeps coconut oil at home so I have a quick and easy good fat booster that tastes good.0 -
The standard Keto macro is:
5% C, 20% P, 75% F
The better way is counting your carbs (limit to 25g). Try to get enough protein to avoid muscle loss, and fat for the remainder of the calories.
Dan the Man from Michigan
Keto vs Ketosis. It is my understanding that Ketosis is a result of protein intake being too high. Is this correct?
What? Keto is just short for ketosis. Ketosis is the process by which the body uses fat for fuel. It's called that, because breaking down fat produces ketones, which are then used in place of glucose.
Gluconeogenesis is the process by which the body uses protein for fuel, by breaking it down into glucose.
Ketoacidosis is a dysfunctional state that insulin-dependent diabetics can end up in, where glucose and ketones spiral upward, out of control, due to lack of insulin in the body.
Protein toxicity is a dysfunctional state the body enters if it's forced to try to live off of protein. This can happen in low levels if someone tries to do low carb, low fat, high protein, though its more lethal implications only happen when compounding factors are involved (ie - very low calorie intake, harsh environment, etc).The standard Keto macro is:
5% C, 20% P, 75% F
The better way is counting your carbs (limit to 25g). Try to get enough protein to avoid muscle loss, and fat for the remainder of the calories.
Dan the Man from Michigan
One thing I have yet to figure out is how to hold the grams of C constant in the tally rather that percentage. I swim 6000 yards minimum each day. That doubles my calorie target, so it also double each metric point. I can just do the math outside to keep the numbers straight or lower the normal so that it stay under for my target+workouts.
Some day I'm better than other at keeping C low. But I feel a lot better when I do keep it low. My blood test results are a lot better at my annual physical too
Luckily my wife keeps coconut oil at home so I have a quick and easy good fat booster that tastes good.
If you do it every day, the easiest way is probably just to include it in your base number and don't log it separately. MFP only works off percentages, so you have three options:
1. Include it in the base calculation and not log exercise.
2. Log exercise only as 1 calorie and don't "eat back" your exercise calories (probably not good if you do a lot, though, since you risk under-fueling yourself).
3. Log workouts, but ignore the carb change (you can probably ignore the protein one for the most part, too, since that's a pretty fixed number, as well).0 -
Dragonwolf wrote: »The standard Keto macro is:
5% C, 20% P, 75% F
The better way is counting your carbs (limit to 25g). Try to get enough protein to avoid muscle loss, and fat for the remainder of the calories.
Dan the Man from Michigan
Keto vs Ketosis. It is my understanding that Ketosis is a result of protein intake being too high. Is this correct?
What? Keto is just short for ketosis. Ketosis is the process by which the body uses fat for fuel. It's called that, because breaking down fat produces ketones, which are then used in place of glucose.
Gluconeogenesis is the process by which the body uses protein for fuel, by breaking it down into glucose.
Ketoacidosis is a dysfunctional state that insulin-dependent diabetics can end up in, where glucose and ketones spiral upward, out of control, due to lack of insulin in the body.
Protein toxicity is a dysfunctional state the body enters if it's forced to try to live off of protein. This can happen in low levels if someone tries to do low carb, low fat, high protein, though its more lethal implications only happen when compounding factors are involved (ie - very low calorie intake, harsh environment, etc).The standard Keto macro is:
5% C, 20% P, 75% F
The better way is counting your carbs (limit to 25g). Try to get enough protein to avoid muscle loss, and fat for the remainder of the calories.
Dan the Man from Michigan
One thing I have yet to figure out is how to hold the grams of C constant in the tally rather that percentage. I swim 6000 yards minimum each day. That doubles my calorie target, so it also double each metric point. I can just do the math outside to keep the numbers straight or lower the normal so that it stay under for my target+workouts.
Some day I'm better than other at keeping C low. But I feel a lot better when I do keep it low. My blood test results are a lot better at my annual physical too
Luckily my wife keeps coconut oil at home so I have a quick and easy good fat booster that tastes good.
If you do it every day, the easiest way is probably just to include it in your base number and don't log it separately. MFP only works off percentages, so you have three options:
1. Include it in the base calculation and not log exercise.
2. Log exercise only as 1 calorie and don't "eat back" your exercise calories (probably not good if you do a lot, though, since you risk under-fueling yourself).
3. Log workouts, but ignore the carb change (you can probably ignore the protein one for the most part, too, since that's a pretty fixed number, as well).
Thank you Dragon, couldn't of said it any better myself!
Dan the Man from Michigan0 -
Ooops, I just noticed something. When I say, "Keto" I meant Ketogenic diet. Which includes being in Ketosis (as Dragon said) consistantly for a period of time until your body "adapts" by changing its hormones to use ketones instead of glucose.
For a better definition, google: "ketogenic adaptation".
Dan the Man from Michigan0 -
Thanks.Ooops, I just noticed something. When I say, "Keto" I meant Ketogenic diet. Which includes being in Ketosis (as Dragon said) consistantly for a period of time until your body "adapts" by changing its hormones to use ketones instead of glucose.
For a better definition, google: "ketogenic adaptation".
Dan the Man from Michigan
I generally don't include my exercise in my baseline because weekends get crazy sometimes and I can't get as much in as I do on weekdays.
This weekend I have to substitute spinning classes because there is a swim meet all weekend at my Y.
Last time I did a sin class I screwed up my stance, put too much pressure on my hands a effed up my wrist for a month
And some days I do swim in the morning and a beast mode weight room attack in the evening
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I've been using 30g net carbs (which is carbs minus dietary fiber) and fat and protein has just fallen in place.0
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Thanks.Ooops, I just noticed something. When I say, "Keto" I meant Ketogenic diet. Which includes being in Ketosis (as Dragon said) consistantly for a period of time until your body "adapts" by changing its hormones to use ketones instead of glucose.
For a better definition, google: "ketogenic adaptation".
Dan the Man from Michigan
I generally don't include my exercise in my baseline because weekends get crazy sometimes and I can't get as much in as I do on weekdays.
This weekend I have to substitute spinning classes because there is a swim meet all weekend at my Y.
Last time I did a sin class I screwed up my stance, put too much pressure on my hands a effed up my wrist for a month
And some days I do swim in the morning and a beast mode weight room attack in the evening
Hi Fish,
I just wanted to let you know that the Ketogenic/lo-carb way of eating does not require that you do any exercise at all. Zero, zip, nada. I have lost 63 lbs without the aid of any walking, exercise, mowing grass/shoveling snow. Not even climbing stairs at work (I take the elevator). I park as close to any door to wherever I go.
Exercise is a thing you do to get fit. Not to lose weight. If you want to get fit, that's fine, but don't mix it into the lo-carb lifestyle as it pertains to weight loss. Its a separate issue.
Dan the Man from Michigan
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The macro that Dan posted is the same as I use, and after a decade of general low carb, switching to that Ketogenic macro is finally helping me dump some weight. I waited a lifetime to find something that works.0
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