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Keto MACROs question

booknerd1987
booknerd1987 Posts: 3 Member
edited November 2024 in Food and Nutrition
Okay guys, I'm a little embarrassed even asking this question because it seems everyone else gets it but me. So I was told that my macros for keto were 5% carb/ 30% protein/ 65% fat.

My questions is.... what the heck do I base those % off of? The individual who guided me through this kind of rushed it and I didn't feel comfortable asking her questions. She told me not to count calories but I don't understand where the baseline is?

Replies

  • lisaloumn2
    lisaloumn2 Posts: 203 Member
    here is a keto calculator - enter in age, weight, height, activity level, % deficit you want and it will show you target calories per day. You can then use those under your goals in your profile to track daily. Hope this helps!

    https://www.ruled.me/keto-calculator/

  • booknerd1987
    booknerd1987 Posts: 3 Member
    lisaloumn2 wrote: »
    here is a keto calculator - enter in age, weight, height, activity level, % deficit you want and it will show you target calories per day. You can then use those under your goals in your profile to track daily. Hope this helps!

    https://www.ruled.me/keto-calculator/

    Thank you! I don't know if I just misunderstood her when she said not to count calories, but then I was driving myself insane trying to understand what those percentages would be based off of lol
  • booknerd1987
    booknerd1987 Posts: 3 Member
    malibu927 wrote: »
    If you want to lose weight, your best bet is to count calories.

    Keto is generally about 20-30 grams of carbs, and unless you're a premium user you can only change your macros in increments of 5%. You may want to look into the reasoning before you start the diet so you know what to do/expect.


    Thanks so much! I am doing it for weight loss/healthier lifestyle... which comes with weight loss. Thank you!
  • douglaskuhn
    douglaskuhn Posts: 1 Member
    People say not to worry about counting carbs because once you adapt your body to run primarily on fats, your calorie intake will most likely decrease. I count calories because I want to hold myself accountable. I built my profile as MyFitnessPal guided me in order to lose 1 pound a week, then changed my macros to 5% carbs, 20% protein, and 75% fat. This has given me a carb and protein limit goal and a fat minimum goal. I get close but usually go a bit over in carbs and proteins, then a bit under in fats...but I am learning what meals/foods hurt my progress. Good luck!!
  • sugarnspice0613
    sugarnspice0613 Posts: 109 Member
    edited May 2018
    I would still count calories. Some people just naturally decrease their calorie intake because fat is highly satisfying, but it’s still possible to eat more calories than needed which can sabotage you if you don’t know what you are putting in your mouth.
  • nvmomketo
    nvmomketo Posts: 12,019 Member
    booknerd1987 wrote: »
    lisaloumn2 wrote: »
    here is a keto calculator - enter in age, weight, height, activity level, % deficit you want and it will show you target calories per day. You can then use those under your goals in your profile to track daily. Hope this helps!

    https://www.ruled.me/keto-calculator/

    Thank you! I don't know if I just misunderstood her when she said not to count calories, but then I was driving myself insane trying to understand what those percentages would be based off of lol

    LOL If she following a macro percentage, she is most likely following calories. Just in a round-a-bout way.

    Keto is usually under 50g of carbs. Some like it below 20-30g. Protein is moderate to high. Fat is the rest. Those macros look reasonable but you can tweak them to fit your needs. :)
  • psuLemon
    psuLemon Posts: 38,439 MFP Moderator
    What are your stats? What are your goals? And do you exercise?

    And maybe it's just me, but that keto calculator sucks...
This discussion has been closed.

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