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Keto macro advice

Doyouevenlift26
Doyouevenlift26 Posts: 22 Member
edited December 2024 in Getting Started

I have used multiple keto calculators and gotten different results. I am 197lbs so let’s round up to 200 to make it easier. I am 5’3. I have been on keto for 4 days so I am mildly active so i don’t over do it. What are the appropriate macros to lose weight? I eat 1550 to 1600 calories a day. Right now I am doing 20 g of carbs 105g protein and 124g of fat. Any advice is welcome. Totally new to this.

Replies

  • harper16
    harper16 Posts: 2,564 Member
    Macros aren't important being in a calorie deficit is needed to lose weight. Was the 1550-1600 the calories MFP gave you to lose weight?
  • Doyouevenlift26
    Doyouevenlift26 Posts: 22 Member
    No it was given to me by my nutritionist and most keto apps.
  • nmgu
    nmgu Posts: 31 Member
    So I have close to the same calorie goals. My macros are:

    19g net carbs
    118g fat
    95g protein

    Yours sound reasonable. The goal is 70/25/5 in terms of percentage.
  • Doyouevenlift26
    Doyouevenlift26 Posts: 22 Member
    Thanks so much! I have been a little nervous that I am over eating on my fats. I have tried every diet under the sun. I just really want this to be the one! 😊
  • Soon2BSuper
    Soon2BSuper Posts: 1,767 Member
    Doyouevenlift26 wrote: »
    I have used multiple keto calculators and gotten different results. I am 197lbs so let’s round up to 200 to make it easier. I am 5’3. I have been on keto for 4 days so I am mildly active so i don’t over do it. What are the appropriate macros to lose weight? I eat 1550 to 1600 calories a day. Right now I am doing 20 g of carbs 105g protein and 124g of fat. Any advice is welcome. Totally new to this.

    Do you know your lean mass/BF %age? That affects your macros regardless of what MFP says (cue the dislike button) LOL.

    Seriously though...Set your Protein for 1g/lb of Lean Mass, your Carb at 10% max (5% better if you want straight Keto) and the rest Fat. You need ample protein to support maintenance of your lean mass. I'll send you a note directly to help set you up and answer any questions. I'm doing the same right now and my own results speak for themself.
  • harper16
    harper16 Posts: 2,564 Member
    Doyouevenlift26 wrote: »
    Thanks so much! I have been a little nervous that I am over eating on my fats. I have tried every diet under the sun. I just really want this to be the one! 😊

    Weight loss is caused by being in a calorie deficit. Unless you plan to stick with keto the rest of your life why not just eat what you enjoy, and keep it in line with your calories?
  • Doyouevenlift26
    Doyouevenlift26 Posts: 22 Member
    I have been doing that with no result. I plan to make keto a lifestyle which my weight management specialist said is safe but I want to make sure I’m doing it right.
  • niyaxxo
    niyaxxo Posts: 7 Member
    Hey! I’ve been exactly where you are. Here are some helpful tips:

    - if you wanna start keto, I find it is extremely helpful to fast the first day. Then reducing your carb intake slowly, 60-50-40.. etc till you get to 20-15 grams. This is a great way to avoid the keto flu!
    - Drink lots of water
    - Always count your calories and make sure you’re in calorie deficit. Everyone’s cal intake defers so I suggest calculating yours. https://www.calculator.net/calorie-calculator.html#
    - Measure your food, it’s a necessary step.
    - Invest in some keto snacks. Great motivation to stay in ketosis.

    I found these to be the most helpful tips and I hope they help you too. Feel free to message me for any more questions!
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