Open Keto Diary

polysux wrote: »

I too am on a keto diet. But I'm having trouble figuring out what my calories should be each day. It's set at 1350 but with the fat I should consume I dont have many calories left for everything else I should consume. So should I up my calories? I'm so confused. And I looked into macro calculators and the numbers for calories are so off the wall for each one I dont know what I should do.

In MFP under your calorie goals, change the settings (Percentages) of each group. My fat is at 70%, Carbs at 5% and Protein at 25%. Then it adjusts each macro's to the correct gram amount within my set calories. Keto for 2 months, My sister has been keto for 6-7 Months, I'm down almost 30# and she's down about 45. PM me if you need any more help!

polysux wrote: »

Yes I do have mine set. But should I bump my calories up? One site said it should be 1250 meanwhile another site suggested 2300 as calories. The numbers are so out there that I dont know if I'm consuming too much or not enough ya know.

I'd suggest using what MFP says calorie wise for losing 1# a week.

I agree with Concordancia. I just use the MFP allowance which increases with exercise. I eat when I'm hungry, I also have BED and am a compulsive grazer so I may not be the best with advice because I'm trying to overcome those, but Keto has helped tremendously with everything. If you're still hungry after 1,500 calories then eat more, If you're not hungry eat less.

I keep hearing this and didn't understand it until I had been Keto for a few weeks (Like 3-4) but Listen to your body. At first mine was always Screaming "Hungry! Hungry!" But I wasn't hungry and I knew I wasn't but I felt hungry. I never felt full before Keto either. Now I get full, stop eating. If I get hungry later I finish whatever I didn't eat or grab a snack. I NEED a sweet thing to end the day, and now for me that's some Almond butter.

Weather to up your calories or not, Wait a week with the MFP suggestion and adjust as needed. If you keep going over then up your calories. That's honestly what I do. Mine are set at 1580, I'm currently in the 220's and 5'9 and trying to aim for 2# a week.

Typically on LCHF, you want to limit your carbs to the grams you set, eat your protein calories, and then use the fat calories as a lever to feel full. (Remember the percentages specify calories, not grams of each.) If you are very low carb, you will have very few carb calories. Protein at 20-30% typically gives you plenty of calories for protein. I have an open LCHF diary. Feel free to friend me if you are interested in mutual support and encouragement.

Xanifur wrote: »

polysux wrote: »

I'm having trouble figuring out what my calories should be each day.

Cutting Diet:
Calories: TDEE - 500 calories
Protein: 1.5+ grams per lb. bodyweight

fitnessfrog.com/calculators/tdee-calculator.html

I don't hit the 1.5g/lb protein but it's fine, I eat as much as I can and lift.

How did we get from 1g/kg of lean mass to 1.5g/lb of total weight?? For me, that would be a 70% protein diet at a healthy weight!

I don't have a diary but I write on my blog pretty often. I'm not a good writer though and I tend to ramble a bit, but I've been on keto for 5.5m.

Are you on this forum. Low Carb daily fourm. Plenty on there that can help you