I generally watch the grams more than anything. I make sure my protein is above the minimum that the keto calculator gave me. When I do strength training (usually a few weeks on and a few weeks off) I'll make sure I'm on the higher side of that range. I've only been watching that hard core for the last few months, though. In the beginning I only worried about the carbs. I try to keep the carbs under 20 but sometimes creep closer to 30, and the fat I generally don't worry about at all. My percentages may vary slightly from day to day, but as long as the carbs stay lower I lose pretty consistently.

Now, I have lost 50 lbs and according to my body fat scale (as much as those can be trusted) about 7 lbs of that has been lean body mass. I might have done better my getting more protein in the early days, but i never was that big of a meat eater before so that. And you know? This diet is enough of an adjustment as it is to start worrying about everything at once. Maybe start with watching your carb grams and go from there once you get used to that.

baconslave wrote: »

Grams.

• Stay under carb grams.
• Hit your protein range.
• Fill the rest of your intake with fat.

This.

Plus you don't have to hit the fat number it gives you, only eat till satiety, you don't have to force yourself to eat more if you aren't hungry.

For keto/lc go by the grams for carbs not the percentage, the system will give you more if you exercise more but by percent it can end up being a lot of carbs so stick to grams on that.

I do what @baconslave says, too, for the most part.
Sometimes when I'm eating exercise calories I'll end up with a few more carbs but I still try to stick to 30-35 net at the most.

You want to get enough protein. Then stay under or close to your carb grams. The rest is fat. But you don't have to hit that number.