Dr Phinney's Induction stage calculations
NonnaTurtle
Posts: 105 Member
Hi! I could use some help. Any mathematicians out there?
I am doing Keto and like most I am losing very, very slowly. I am incorporating IF into my weekly strategy and this woe is definitely working for me. However, at 281 lbs, I still have a long road ahead and want to nail down my macros to optimize my weight loss as best I can. (ya, I know....don't we all)
I am on a mission to follow Dr Phinney's macro recommendations for the the Induction phase. I have watched the yt videos and I understand the concept, but I am not smart enough to figure out the calculation. I googled around, but haven't stumbled onto the formula yet. (lol, I am a bit of a dumbass - math hurts my brain)
Does anyone know how to calculate your personal Induction phase macros, per Dr Phinney's chart, below?
I would like to know how many grams of C/P/F would work best for me.
Induction Phase, per Dr Phinney:
Energy from DIET = 5% Carbs, 20% Protein, 25% Fat
Energy form BODY FAT = 50%
Thanks in advance for your help
I would be really interested if anyone has been using the Induction macros and would like to share their experience.
I am doing Keto and like most I am losing very, very slowly. I am incorporating IF into my weekly strategy and this woe is definitely working for me. However, at 281 lbs, I still have a long road ahead and want to nail down my macros to optimize my weight loss as best I can. (ya, I know....don't we all)
I am on a mission to follow Dr Phinney's macro recommendations for the the Induction phase. I have watched the yt videos and I understand the concept, but I am not smart enough to figure out the calculation. I googled around, but haven't stumbled onto the formula yet. (lol, I am a bit of a dumbass - math hurts my brain)
Does anyone know how to calculate your personal Induction phase macros, per Dr Phinney's chart, below?
I would like to know how many grams of C/P/F would work best for me.
Induction Phase, per Dr Phinney:
Energy from DIET = 5% Carbs, 20% Protein, 25% Fat
Energy form BODY FAT = 50%
Thanks in advance for your help
I would be really interested if anyone has been using the Induction macros and would like to share their experience.
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Replies
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I've never seen a chart like that, but the way I'd go about doing it is this
Use a macro calculator like this one:
http://www.ruled.me/keto-calculator/
Adjust the protein number until you get to 20% and fat is 75% (you may also have to adjust the carb number).
Then, eat 1/3 of the fat grams, and assume the rest is coming from body fat..... Although, if I ate that little fat I would be hungry all of the time.
Edited to add - you'd have to choose "maintain weight" to make this method work.0 -
Or, if you have a good estimate of your total daily energy expenditure (TDEE - such a guessing game!), you multiply it by 0.05 for carbs (calories from carbs), 0.20 for protein (calories from protein), and 0.25 for fat (calories from fat). Then you are eating half of your TDEE, so the other half will be coming from body fat. If you need to convert to grams, divide carb & protein calories by 4, and fat calories by 9.
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Thanks @redimock! That makes perfect sense to me.
You make a good point - I am not sure I will be satisfied on 1/3 the grams of fat, but hey, I am going to take a swing at it. I am hoping the results will give me the mental *yippee* to keep me on my Ketowagon.
Thanks for responding
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NonnaTurtle wrote: »Thanks @redimock! That makes perfect sense to me.
You make a good point - I am not sure I will be satisfied on 1/3 the grams of fat, but hey, I am going to take a swing at it. I am hoping the results will give me the mental *yippee* to keep me on my Ketowagon.
Thanks for responding
I'm guessing you may wind up using the keto-calculator to ballpark your protein and set a starting ceiling on your net carbs, then not eat any more fat than you find you need in order to keep the hunger wolf away from your door. It's not as if you have to hit any fat targets, as you know.
The process may take a little while to dial in (since it's no fun to eat all your carbs for breakfast, all your protein at lunch, then snack on as few macadamia nuts or cold coconut oil pellets as you can get by with the rest of the day.... ).
And of course it will be subject to frequent adjustment as you lose weight.
Good luck!0 -
Wow...that means when I weighed 205 pounds and was just starting out as a sedentary, old woman with a TDEE of 1800 I would be eating only 900 calories a day? Half my TDEE? I would have crashed and burned in less than a week. Or did I misunderstand what you suggested @redimockOr, if you have a good estimate of your total daily energy expenditure (TDEE - such a guessing game!), you multiply it by 0.05 for carbs (calories from carbs), 0.20 for protein (calories from protein), and 0.25 for fat (calories from fat). Then you are eating half of your TDEE, so the other half will be coming from body fat. If you need to convert to grams, divide carb & protein calories by 4, and fat calories by 9.
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Thanks @RalfLott , right on
I was confused on how to account for 50% energy from Body Fat. Once @redimock mentioned TDEE, the proverbial light bulb shone bright.
I just popped over to http://www.ruled.me/keto-calculator/ and ran my numbers.
For the last few weeks I have been doing daily IF, 'eating til full' and it looks like I am averaging ~ 30% energy from Body Fat. Not bad, I will take it :-)2 -
NonnaTurtle wrote: »Thanks @RalfLott , right on
I was confused on how to account for 50% energy from Body Fat. Once @redimock mentioned TDEE, the proverbial light bulb shone bright.
I just popped over to http://www.ruled.me/keto-calculator/ and ran my numbers.
For the last few weeks I have been doing daily IF, 'eating til full' and it looks like I am averaging ~ 30% energy from Body Fat. Not bad, I will take it :-)
Perfect!0 -
Wow...that means when I weighed 205 pounds and was just starting out as a sedentary, old woman with a TDEE of 1800 I would be eating only 900 calories a day? Half my TDEE? I would have crashed and burned in less than a week. Or did I misunderstand what you suggested @redimockOr, if you have a good estimate of your total daily energy expenditure (TDEE - such a guessing game!), you multiply it by 0.05 for carbs (calories from carbs), 0.20 for protein (calories from protein), and 0.25 for fat (calories from fat). Then you are eating half of your TDEE, so the other half will be coming from body fat. If you need to convert to grams, divide carb & protein calories by 4, and fat calories by 9.
@kpk54 - I was just going with what the chart said - not what I would personally do. I like playing with numbers, so figuring out the calculations was fun for me. I also calculated what I would be eating personally if I followed that chart - just shy of 1000 calories. Not for me! It looks like he only advocates doing that for 2 months or so, and then changing the "body fat calories" to 33%, which maybe makes more sense for most people. Like I said in my first reply, I'd be really hungry using the macros in that first column
Edited to add - my personal deficit is set to 20%. Some days I'm over, some days I'm under, some days I track, some days I don't. I think it's whatever works for you personally.2 -
Wow...that means when I weighed 205 pounds and was just starting out as a sedentary, old woman with a TDEE of 1800 I would be eating only 900 calories a day? Half my TDEE? I would have crashed and burned in less than a week. Or did I misunderstand what you suggested @redimockOr, if you have a good estimate of your total daily energy expenditure (TDEE - such a guessing game!), you multiply it by 0.05 for carbs (calories from carbs), 0.20 for protein (calories from protein), and 0.25 for fat (calories from fat). Then you are eating half of your TDEE, so the other half will be coming from body fat. If you need to convert to grams, divide carb & protein calories by 4, and fat calories by 9.
@kpk54 - I was just going with what the chart said - not what I would personally do. I like playing with numbers, so figuring out the calculations was fun for me. I also calculated what I would be eating personally if I followed that chart - just shy of 1000 calories. Not for me! It looks like he only advocates doing that for 2 months or so, and then changing the "body fat calories" to 33%, which maybe makes more sense for most people. Like I said in my first reply, I'd be really hungry using the macros in that first column
Noted. 0
