Keto Marcos vs Calories

MarianaCashion
MarianaCashion Posts: 4 Member
edited November 2024 in Health and Weight Loss
Hello. I recently started keto diet and I’m having a hard time understanding my macros. It seems I’m eating the right portions but I don’t understand the macros percentages. Can someone help? I’m 39 weight is 150 my height is 5’5 I’m trying to lose about 15 lbs hopefully before I hit 40 in June. I used a macros tracker and said I should eat about 1200 calories a day is that right? I work out moderately on an at home spin bike about 3 times a week for 30 minutes. Here is an image of my macros for today so far and I don’t understand my percentages at all. Help! Please

Replies

  • RecognitionT
    RecognitionT Posts: 120 Member
    "I don't understand my percentages" is not a valid question.

    Are you asking whether your current macros are okay for a keto diet? You should be more specific when asking for advice.

    If so, keto generally demands 5-10% of your calories coming from carbs, everything else coming from a combination of fat and protein, fat usually being relatively larger than protein intake.

    Based on the photos you provided, you should be fine.

    10% of 1200 calories coming from carbs is 120 calories, indicating a maximum carb intake of 40 g per day.
  • FlyingMolly
    FlyingMolly Posts: 490 Member
    I’m not sure I understand the question, either, but I can try.

    Carbohydrates and protein each have 4 calories/gram; fat has 9. So if you happened to eat roughly equal amounts of those things in grams in a day, the fat would be accounting for more of your calories than either of the other two.

    There’s another wrinkle for keto in dietary fiber, which isn’t digestible and therefore doesn’t “count.” For a keto diet you want 5-10% of your calories coming from carbohydrates, which means you subtract fiber grams from carb grams, then multiply the result (“net carbs”) by 4 to find out how many calories they gave you. That number should be between 5-10% of your total calorie number. It works out to 15-30g if you’re eating 1200 calories, and 25-50g if you’re eating 2000. MFP doesn’t have a display for net carbs, but I recommend changing the display order so that carbohydrates and fiber are side-by-side, to make it easier.

    1200 is pretty low. Did you tell MFP you want to lose 2lbs/week, by any chance? We all would rather just have the weight gone, but sometimes going a little slower works out better in the long run. Weight tends to come off slower the closer you are to your goal, anyway, so the timeline doesn’t usually work out the way it should mathematically anyway. If eating a bit more makes it easier for you to continue, my advice is generally to just do that. :)
  • MarianaCashion
    MarianaCashion Posts: 4 Member
    Thank you both! So sorry that my question didn’t come out correctly, but you both answered my question.
This discussion has been closed.

Categories