Seeking Keto beginners

shayly70
shayly70 Posts: 10 Member
in Introduce Yourself
If you read my introduction, you've seen that I'm rearing to go with this Keto thing. Could someone PLEASE tell me first how to calculate my macros. It seem it takes a scientist or mathematician to figure it out. One youtube video I saw said to join"my fitness pal" and they'll calculate it for you after you answer some questions. Well, I haven't seen anything about that on this site yet. HELP!!!!

Replies

  • concordancia
    concordancia Posts: 5,320 Member
    This confusion comes from making a fad diet out of a medication diet. There is no consensus on exactly how many carbs you should eat for fad keto, sometimes it is listed as a percentage, other times 20-50g daily.

    Look at your MFP defaults. Dial the carbs down to 10-20%, and add to fats until your total is 100%. See how you are doing in a few weeks.
  • wandering44
    wandering44 Posts: 27 Member
    Re ketogenic diet goals: In order to customize your goals (fat, carbs, protein), you need to have a premium membership with MyFitnessPal. The carbs should be 20 grams per day, fat 133 grams per day and protein is calculated as follows: your desired weight times 2.2. I my case my desired weight is 130 so my protein goal is 60 grams per day. My husband's desired weight is 180 so his protein goal is 80 grams per day. I have found the easiest way to get to these goal is to input food in the diary before we eat so we can see how we stand with the goals and can adjust before meals. How this helps. We have been on the diet for 17 days. I have lost 5.5 pounds and my husband has lost 10. Good luck.
  • ktmartyniak
    ktmartyniak Posts: 5 Member
    I do lazy keto meaning I just cut out white flour white sugar and white rice and stay under about 50 carbs a day and try to make the carbs from natural options instead of breads sweets and pastas....and works for me I drop weight pretty consistently however the maintenance part is the trick...you still have to balance your carbs otherwise you will out the weight right back on
  • shayly70
    shayly70 Posts: 10 Member
    Ok, I think I have my macros figured out. The confusing part, in my opinion, is reading about it in every site about keto dieting that I pull up on the computer. It seems everyone has a different answer. Soooo, my solution is to quit looking at all the others and just stick to one sight. It's so much less confusing. Day one is now history, and it was a successful one. Now my issue is learning to enter my foods properly. I vow to do better with that today.
  • 1Nana2many
    1Nana2many Posts: 172 Member
    I went through this same confusion for way too long! I finally found a couple sources that said, keep it simple in the beginning. Concentrate on the carbs. Keep your protein level the same as you have been eating because it has been supporting your lean muscle mass already and get your carb intake down to 20 grams. That is the number they recommend to get into Ketosis if your intent is to follow a ketogenic way of eating and not just low carb. If you start feeling bad, that means your electrolytes are a little off. Drink some beef bullion, add salt to your diet. Don’t be afraid of fat. Put your food in your diary, then click over to nutrients and the macros, on the left below the pie chart it will show you how many grams of each you have eaten of cars, fat and protein. Pay more attention to this than you do to calories. The diary will get easier to fill in because it remembers what you have input on previous meals. If you are a creature of habit like most of us and you input the same food in the same way each time it will pop up as you type and you can select it. If you’re eating a different amount of the same food, click on it and change the amount only then you’re done. Hope this helps! Good luck! Remember YOU ARE WORTH THIS EFFORT,
  • jmarie2105
    jmarie2105 Posts: 16 Member
    Hi. I started Keto recently. I found a calorie counter online and figured the calories I'd need in a day. It's 2,000. I'm doing 80% fat, 15% protein and 5% carbs.
    That comes out to about 178 grams of fat, 75 grams of protein and 25 grams of carbs.

    I found that by taking my calories and multiplying by the percentage.

    For protein: 2,000 calories times .8 (80%) = 1,600 calories. Since a gram of fat has about 9 calories, that's 177.77 grams of fat. 1,600 divided by 9 =177.77

    For protein, 2,000 x .15 = 300 There are about 4 calories in a gram of protein. 300 divided by 4 is 75.
    2,000 x .05 = 100. 100 divided by 4 is 25. 25 grams of carbs.

    Hope that helps.

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