What should be my custom macros?
Have just stated the keto diet. Have read a lot but I am still not sure what my custom diet should look like. my stats:
age: 56, moderately active, 5’1″, 130lbs. Would like to not only get more fit but would like to lose some weight. Any info would be great! Thanks!
- Susan asked 5 months ago
- last edited 5 months ago
Great questions! I too had these questions when I started. I’ll be honest. The best way for me to keep track of what to do is download an app. I like to use Senza or some of my clients use Stupid Simple Keto. Another way to find those macro numbers is to use an online calculator like this one-Keto Calculator. Keeping track of what you are eating in an app takes the guesswork out of how much of each thing you are taking in.
I hope that helps!
I started with stupid simple keto and then moved to Cronometer which I like a lot more. As far as macros go, I aim for the standard 5% carbs (under 20 grams), 80% fat and <15% protein.
Here is some basic information about myself…… we are the same age and weight pretty much, but, I am 5’6″.
BMR – set at 1203/fit bit – automatic from fitbit
1290 – daily caloric need for 2000 calories. Reference: http://www.bmi-calculator.net
BMI – 20.99% – weight in kgs divided by height in meters (1.674) divided by height again = BMI
Lean body mass at 128 lbs – (102.4 lbs or 46.5 kg), 126 lbs (45.6 kg), http://www.bodybuilding.com
Body Fat – 21% set up for 1600 calories – 1490 to lose 1 lb / week (reference mydreamshape.com)
Here is some information on calculating your protein requirements. Remember too much protein will convert to glucose.
based on Mercola calculation of requirements – weight in kg x body fat % = body fat. Then subtract body fat # from weight in kg to determine lean body mass. Aim for 1 g of protein for every kg of lean body mass
– 128 lbs = 58.059 kg x 21% (body fat) = 12.19239 ‘fat in kg’. Then 58.059 – 12.19239 = 45.8666 g of protein/day
– Ron Rosedale’s recommendation is 1 g / kg of lean mass which a 128 lbs = 46.5 g of protein / day. @126 lbs s/b 45.6 g/day but app won’t set there so staying at 47 g.
-April 2, 2018 – 47 g or 11% sticking with Mercola’s formula and rationale
There are many calculators on the web, it’s just a matter of you figuring out how many calories you think you need to stay healthy and lose weight and work that into the calculators and basic macro recommendations.
Hope this helps and good luck on your journey!