How do I found out how many fats, carbs, and calories a day I need for keto?

totaloptimist · January 2019

I just started keto. I’m really confused. I’m 497 lbs and 5’3” and 3/4. I thought I needed to go by regular serving sizes, but realized I may not be getting enough fats and foods. I’m also doing intermediate fasting starting breakfast at 11am and weaning dinner back to 6pm, and not eating the rest of the night. How do I figure out my target numbers?

Teabythesea_ · January 2019

Why not just focus on a calorie goal using MFPs calculations? It seems much less complicated.

doowa · January 2019

Check out ruledme.com

TeaBea · January 2019

Most people here don't do keto because ultimately weight loss always comes down to calories.

If you like eating low carb or very low carb - look into a group that specializes in low carbs - https://community.myfitnesspal.com/en/group/1143-keto

https://community.myfitnesspal.com/en/group/127202-keto-support-group

nvmomketo · January 2019

Have you found your TDEE and figured out what sort of deficit in calories you will use? From there, whatever calories you choose is usually divided up into macros of carbs (0-15%, or under 20-50g), protein (20-35% or 0.8xlean body weight in pounds), and fat (50-80%).

A TDEE keto calculator could help. You'll probably want at least 1200 calories a day.

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

https://keto-calculator.ankerl.com/

How do I found out how many fats, carbs, and calories a day I need for keto?

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