Keto Calculator-In need of clearing up
PLGlass131
Posts: 50 Member
When I am putting the stats in on MFP, the calculator stated that my target kcal is 1008 a day,so that's what I put in on MFP? I have never seen it called Kcals so wasnt sure if that is a different measurement, and if i need to adjust it to reg cal before inputing on MFP, if that make sense. lol Please help, want to make sure I'm doing it correctly.
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It's the same thing.
Seems awefully low though.0 -
@Sunny_Bunny_ I was thinking so to, but I checked everything I input, and didn't notice anything wrong. If you don't mind, Is there anyway I can send it to you, and let you look at it to make sure I did it right?0
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Which one are you using? Is it the ankler one or ruled.me?
On either of those you can tell it how aggressively you want to lose weight. There's a place to enter a percentage of calorie deficit. So, they would actually tell you crazy low calories if your deficit is set too high.
The bad thing about being too aggressive with a calorie deficit is that you run a higher risk of losing muscle, which you need to keep so that your metabolism doesn't plummet. If your body gets used to such a low calorie intake, it will reduce energy gobbling muscle to preserve the little energy it has... At least to a degree anyway. You'll lose weight, but it won't just be body fat.
I'm 5'4" and started at 165lbs, I think I had a fairly aggressive deficit at first and it was still over 1100. I didn't know I was risking muscle at the time.
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@Sunny_Bunny_ I am using the ankler one that someone had given me the link to the other day. Is there a better one?0
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PLGlass131 wrote: »@Sunny_Bunny_ I am using the ankler one that someone had given me the link to the other day. Is there a better one?
That's a good one. I'm guessing the deficit percentage is set higher.
I think it asks you how much you want to lose per week. If you're close to goal, it's just not feasible to expect or even aim for 2lbs a week.
That rate of loss is intended for people with 50+ pounds to lose. And only for the beginning stages, really.
I'm 10 pounds to goal and I'm lucky if I lose 2 pounds in 2 months right now.0 -
@Sunny_Bunny_ your the best! I swear you have been like my Keto Guru as I'm trying to learn how to do this correctly. lol The deficit amount is 1207 kcal, but I don't entirely understand what that amount is. I was reading the page and it just kept saying deficit, but never really explained what that is. Math and number is not my strong suit, so I struggling just a little bit with making sure I get it right. lol In my head, I'm thinking it would be my cal goal + cal burn, which I know not to eat back what I have burned.0
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I have like 85 pounds to go to get to my final goal weight of 140lb. Could be why it set me at such a low calorie goal. I did the projected weight loss thing at the bottom of the calculator, and it does have me increasing my calories once I get to around 163lbs0
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No your not putting the info in correctly. The one section allows you to adjust the deficit you need to change that and it'll tell you how much fat to eat too meet that deficit based on what you've already entered fire carbs and protein0
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The deficit amount is 1207 kcal, but I don't entirely understand what that amount is.
The deficit amount is the amount by which your target intake is reduced. Keto calculator will tell you that that is way too aggressive a deficit.
You want a deficit around 500 cal/kcal. So, your goal intake should actually be (1008 + 1207 = 2215 - 500) or 1715 calories.
And then, yes, you put that number into MFP, and you select the macro (carbs, fat, protein) options that get MFP as close as you can to what the Keto calculator tells you.0 -
@Dragonwolf I kinda get your math but then again I don't. I'm not really sure how to get the 500. Is there something on the calculator I need change to get a deficit of 500. When looking at the 3 pie charts at the bottom, its states Weight Management-2215, Your Target-1008, and Deficit - 1207. Where do I get this other deficit of 500??? Like I'm legit this bad at math and word problems.
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The 500 comes from standard calorie-based weight loss recommendations in order to lose a pound of fat per week. A pound of fat contains 3500 calories. 3500 calories, divided by 7 days per week, is 500 calories per day.
This is the section in which you can change your deficit:
The exact numbers will be different for you, but you should be able to put in around 20% for the deficit percentage and get about the 1715 number that I mentioned earlier. Alternatively, you can just use the 1715 and put it into the middle field ("kcal chosen").0 -
@Dragonwolf Thank you for clarifying, I understand now. I was lost there for a moment. lol Adjusting MFP now to this. I had never read or had someone explain the pound of fat thing before, so that made a lot more sense once you did.0
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