I know y'all have been at this way longer than I (only been doing Keto a week and a half) so. more than likely, y'all know what you're talking about. I went and found a link that calculates my macros. According to them, for large calorie deficit (36%), I should be consuming 1236 calories, 25g of carbs, 104g of protein and 89g of fat. Maybe I'm misunderstanding exactly what Keto is but, everything I have read about it says one should consume more fat than protein or carbs. They also say eating too much protein can cause kidney damage and, since I only have one functioning kidney, that really concerns me. How can one tell if too much protein is being consumed? Do you think I should reset my goals to the calculations they gave me?

I had a whole comment typed out and then deleted it accidentally. Ugh!!!

Anyway. Macros are very personal. You need to figure out what works best for you. The most important is that you are keeping your TOTAL carbs at less than 40-50g. I personally don't even track net carbs, but that is a personal decision.

Think of it this way - carbs are a maximum, protein is a goal (1g per 1kg of lean body mass), and fat is to be eaten to satiety.

My personal macros are 60%f/30%p/10%c, but I had to play around with them for a while to figure out what was best for me. I meet those goals nearly every day and at this point I don't even need to try.

I think that you've gotten great advice to make sure that you are eating a minimum of 1200 calories per day. You should be aiming for a deficit of 1,000 calories if you are trying to lose 2lbs per week, and if you exercise, you can eat back some or all of those calories as well.

Qbaimee wrote: »

I just read this entire thread. I am planning on starting keto on Sunday. you ladies are all amazing for all the advice, suggestions you've given to the OP. I am in the very beginning stages of planning this out.

I agree ☝️ So grateful for all the helpful people here, the ones asking questions and the ones answering. I’ve been working on keto for a couple of months and still learning. Thank you for sharing your experience and expertise!

So it appears to me that some in this thread are "trying" too hard and subsequently not really using what is at their disposal or severely overthinking. Losing weight in general and changing your dietary input is not a quick thing. It can have all sorts of ramifications.

If you input your information into MFP, use the guided setup to get your base calories on the "sedentary" option for exercise level, and then go back in afterwards and adjust those macros to say 65/25/10 (fat/protein/carbs) or 65/30/5 etc.. it should be a good starting point. Don't expect "fast" or "quick" results..it's great if you get that, but don't count on it, that sets you up for failure or frustration. Evaluate on a 2-4 week basis (4 weeks is obviously better)....

Don't start off trying to do more than a 500 calorie deficit (1lb a week)...you don't need to. Once you are accustomed to and able to not cheat on yourself, then start playing with the numbers.

Hope it helps!

BlancheandSmooshyface wrote: »

Sounds like good advice. I have another question for y'all. I am not a breakfast eater, never have been. My first meal of the day is around one and the last time I eat is usually when I have a snack around eight. Would this be considered IF?

Yes, 17 hours of fasting with a 7 hour eating window from approximately 1 - 8 p.m.

Mjkozki wrote: »

And this is why I hate posting on groups. I came here BECAUSE I knew I was given well intentioned, bad advice. The fact that some went out of their way to reign me back in was much appreciated, and this was understood by all who read the WHOLE thread.
I don't mind being corrected, but can we avoid harping on those things that have are clearly obvious, especially now that we're on the right track?

Is this directed at something in particular? I thought that this entire thread was well intentioned and supportive.

BlancheandSmooshyface wrote: »

Okay, this is getting confusing. According to the Ketogenic Caluculater, it says: "Based on your inputs, we suggest you eat: 1248 calories. From those, 92g fats, 20g net carbs, and 84g protein". Should I follow the Keto or Macro calculations?

I used a keto calculator that gave me very similar numbers.

When I hit close to the numbers it gave, I end up around 70% fat, 25% protein, and 5% carbs.

Calorie deficit is a little different, because MFP gave me a smaller calorie deficit around 1400. So, I follow closer to the keto calculator which was around 1300, but I don't sweat it if I go over a little.

BlancheandSmooshyface wrote: »

I know y'all have been at this way longer than I (only been doing Keto a week and a half) so. more than likely, y'all know what you're talking about. I went and found a link that calculates my macros. According to them, for large calorie deficit (36%), I should be consuming 1236 calories, 25g of carbs, 104g of protein and 89g of fat. Maybe I'm misunderstanding exactly what Keto is but, everything I have read about it says one should consume more fat than protein or carbs. They also say eating too much protein can cause kidney damage and, since I only have one functioning kidney, that really concerns me. How can one tell if too much protein is being consumed? Do you think I should reset my goals to the calculations they gave me?

By CALORIES not by grams. You are eating more fat by calories.
100g protein is 400 calories. 44g fat is also 400 calories. So 104g protein and 89g fat is 416 and 801 calories. Your fat is almost double your protein. BY CALORIES.
People get this wrong ALL THE TIME and spread this bad info so much it’s now widely accepted as correct.

For what it's worth I felt that this was an I interesting video about iron deficiency, females, and keto.

https://youtu.be/PtczW43tiu4