fat2fit69's Journal, 16 July 2018

have you done a keto calculator yet?? everyone is very different by age, sex, activity current body fat and height and weight here is a conservative one. https://keto-calculator.ankerl.com/ It will give you your calorie burn a day, (approximate) it will recommend protein level after you pick your carbs and the rest is to be fat. You will also put in how much you want to lose.  

Thanks baskington  

My macros are usually 22% proteins, 73% Fats, and 5% Carbs. It fluctuates a little depending on the day. I use this calculator to figure my numbers and plan my meals http://www.mydreamshape.com/keto-calculator/ 

mine comes up with similar calorie usuage, but mine does the figuring for me I don't have to do the math. I prefer to have a range for my protein, heavy exercise requires more protein. but it is a nice one if you want to be less flexible in your macros. as we all find out each persons reaction to the diet changes from individual to individual we are all different and I probably will never eat 5% of carbs. I have so many food sensitivities that eating a ton of veggie would set me off. I am doing better testing various ones to add in, but getting up to 10 net most days is an increase. I love avocados and that helps with both the fiber and the carbs. at 1000 calories I can't imagine eating 50 carbs. 

I do strict Keto ...under 10 Net carbs a day. My macros is 80% fat, 15% protein, 5% carbs my daily calorie count is around 600. I've lost 119 lbs in 7.5 months ... 30 more lbs to go!!! You can look at other members daily food diary to see exactly what they eat at each meal. I put an * after all my entries and if you click on those you will see the recipe that I used for that meal. Feel free to message me ...  

@Mrs Cold - Just looked at your chart, Wow! just Wow! 

Thanks Adefwebserver! I'm blown away myself sometimes ... Keto's saved my life for sure!  

amazing results you are really cooking. I don't know how you do so little calories, I get worn out if I get under 800 for more than a day or two, not hungry mind you but I can not keep up with my exercise or work.  

Strict Keto works best when coupled with Intermittent Fasting; One Keto Meal A Day (OMAD) is easy to maintain and sustain. And I think I saw you on Twitter not too long ago, been intending to check back on your progress!  

I do Keto, but seldom do fasting or OMAD. I used several calculators and keep under 1500 calories a day: I know some people don't think calories matter, but they do for me. Under 20 Net carbs, under 70 g protein, add fat to everything. Yesterday looked like this: coconut oil, butter and HWC in coffee. Lunch was small mixed green salad, 3 oz chicken, 1 oz cheese, 1tb full fat ranch dressing. Dinner: two hot sausages wrapped in bacon. Too full for another salad, but did eat 1/2 cup sauerkraut. Couple ounces of almonds and 1 oz of bourbon with a lot of water for snack late in day.