Help with macros - Keto.
MrsNonsense
Posts: 55 Member
I started Keto diet 5 days ago and, I don't know why, MFP threw a fit and decided to reset my macros now (something like 253g carbs/80g protein/120g fat goals).
I just installed both add ons to show net carbs and be able to modify my goals, so I decided to go to the macro calculator and get some more accurate macros.
I'm 28 y/o, F, 5' 7", 188lbs.
Set carbs to 20g, protein to 100g (according to the calculator, I should go near my max if I'm putting my muscles into a lot of new stress or have a big cal deficit, so I chose that number) and when I get to Fat, I try to select 49% cal deficit (2497 cal is my maintenance number), it gives me around 88g of fat per day. This is less than my protein intake. (I have MFP set to 1240 cals available a day).
Now, am I setting my calories too low? should I lower my protein number?
For the record, I started being super active again (been inactive for about 7 months), hikes 2-3 times a week, then walks/runs + yoga + weight lifting on days that I'm not hiking.
I'm new to all this LCHF lifestyle so I'm still very much confused.
I just installed both add ons to show net carbs and be able to modify my goals, so I decided to go to the macro calculator and get some more accurate macros.
I'm 28 y/o, F, 5' 7", 188lbs.
Set carbs to 20g, protein to 100g (according to the calculator, I should go near my max if I'm putting my muscles into a lot of new stress or have a big cal deficit, so I chose that number) and when I get to Fat, I try to select 49% cal deficit (2497 cal is my maintenance number), it gives me around 88g of fat per day. This is less than my protein intake. (I have MFP set to 1240 cals available a day).
Now, am I setting my calories too low? should I lower my protein number?
For the record, I started being super active again (been inactive for about 7 months), hikes 2-3 times a week, then walks/runs + yoga + weight lifting on days that I'm not hiking.
I'm new to all this LCHF lifestyle so I'm still very much confused.
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Replies
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Why are you setting such a high deficit? Try 25% and see how the numbers come out.0
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Well, I used MFP to set it, according to the app, with that deficit, I'd be losing 1.5ish lbs a week.
Did I screw up?
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Assuming you used the 41% suggested body fat? It's the combination of the huge 49% deficit (most people don't go above 30-35%, more stay closer to 20%) with your higher protein that's throwing off your ratios like that. If you're logging your exercise, MFP is going to up all of the numbers to allow you to eat back the calories. If you don't want it to do that, either don't log your exercise, or override the calories burned and set it to 1.
That said, you're already working with a very thin margin. If you're really doing all that exercise and not eating back at least half the calories, you're going to be in serious danger of malnutrition by being short of your micronutrients. You're far taller than the 1000/day minimum that people only 5' can get away with.
Lower your deficit percentage, it will adjust you back into LCHF, or lower your activity one level.0 -
Yes, I'm using the 41% body fat.
Here's my diary, now that I took a close look at my previous days, my final cal daily goal changed, I started Keto last tuesday, I've exceeded my cal daily goal twice, other than that, I've had days where I had 92 to 300ish cals in my favor, but my daily goal went up, either because of the exercise or because MFP went crazy and modified all my macros.
http://www.myfitnesspal.com/food/diary/MrsNonsense0 -
Bump.0
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My deficit is 20% and I have not changed it in 7 weeks I've been on Keto. I do log my exercise but ignore adjustments that MFP makes. Just keep your goal numbers in mind and you should be fine. Try to use Keto calculator to get your number correct.0
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Are you using the IIFYM calculator? I tried that one earlier today and could not get it to work for me. Try the Ankerl keto calculator, it has been spot on for me: http://keto-calculator.ankerl.com/0
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That's the one I used for this number. I'm surprised MFP told me I should eat 1240 cals in order to lose 1.5lbs every week but the calculator tells me that deficit is way too high.0
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MrsNonsense wrote: »That's the one I used for this number. I'm surprised MFP told me I should eat 1240 cals in order to lose 1.5lbs every week but the calculator tells me that deficit is way too high.
If you're using an Apple device, there's a bug in the software right now that makes their built-in calculator absolutely useless. Aside from that, very few people use the default settings MFP gives, because they're not really accurate for anyone, even when it is working.0 -
Ah. Mh. Well, I updated my macros 3 days ago on my computer, using those two addons to be able to see net carbs and personalize your macros from % to g. I don't know if that works.0
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I certainly prefer grams myself. If you don't like it you can always put it back. That plugin gives you the option of grams, %, or the little double-ended arrow which signifies [make up the rest of my calories from this macro]. You may already know that anyway.0
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