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Finding my keto ratio.

Asked on February 07, 2014
Created February 07, 2014 at 12:22 AM

So as previously stated in other posts, I have decided that I need to go into ketosis in order to lose weight.

Basic stats:

  • 246lbs
  • 5'4
  • female
  • paleo for 2 1/2 years, lost 80 initially, gained 20-30 in the fall.

http://www.myfitnesspal.com/user/darthtasha/ is my profile, so you can see the mess I've been attempting. Yes I know, starbucks bars are not healthy at all nor are they helping me. I'm done with that. I suffer from depression lots, and the dopamine hit from their chocolate was really keeping me going but I know it's not helping at all. Honestly I'm sure that's what's keeping me in the 240 range. But I admit I don't know anything and am not that bright which is why I'm asking for help.

So right now I'm trying to figure out my ratios. I went to http://keto-calculator.ankerl.com/ to try to get the right ratios for me. I'm going to assume I'm 56% body fat, and I'm at 246 as of my last weigh in, so I got this:

Your Personal Results

Here are your personal macros:

2000 kcal Daily Calorie Intake 40 g Carbohydrates (8%, 160 kcal) 70 g Protein (14%, 280 kcal) 173 g Fat (78%, 1560 kcal)

If these numbers are too confusing, here is a visual representation of your macros and your deficit. The size of each area is correctly scaled based on your ratios.

Weight Maintainence Your Target Deficit 2506 kcal 2000 kcal 506 kcal
2506
8%14%78%
506

If you stick to 40g of carbs, 70g protein, and 173g fat, you will eat 2000kcal and lose1.9kg (4.2lbs) in the first month. Keep in mind that your body weight can fluctuate by ??2kg (??4lbs) on any given day from water weight and what's in your stomach. Recalculate your macro ratio once a month, because changes in body composition have a large influence on the recommendations and weight loss.

I've actually been trying out 1500 calories for this past week (you may see it changed to 2000 to represent the above by the time you read this). Not sure if this is accurate or not, but I'm going to try. Any input?

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