Cutting Calories on Keto

[ANewBreed]

What's up guys...Im under the impression that you dont need to necessarily cut calories in order for keto to work its magic, why? I dont exactly know, but I feel like I read it somewhere. Right now Im 5'11 189 and my BF is probably 12%. On AVERAGE, Im taking in 3000 calories (my maintainence) with 200g fat and 240g protein. Should I lower it?

[krazyassmexican]

if you are following palumbos approach on ketosis
it would be something like this:

figure your lean mass,

lean mass x 1.5 = grams of protein need it on the diet
grams of protein x 4 = calories from protein
calories from protein / 9 = grams of fat you need

if you are using another ketosis approach, then sorry i have no clue

[ChandlerXJ]

What's up guys...Im under the impression that you dont need to necessarily cut calories in order for keto to work its magic, why? I dont exactly know, but I feel like I read it somewhere. Right now Im 5'11 189 and my BF is probably 12%. On AVERAGE, Im taking in 3000 calories (my maintainence) with 200g fat and 240g protein. Should I lower it?

way too much fat... fat has 9 calories per gram... start with your lean body mass... which would be probably 166-170... x 1.5 for g of protein, so i'd say take in about 255g protein per day, thats 4 calories per gram which is 1020 calories of protein, divide by 9 to get the fat per day which is about 113 grams per day... if you take in 200g of fat, nothing magic is going to happen

don't be worried about cutting calories, I cut almost 1000 overnight to do keto, check my threads... and... do a search before you ask questions, i think this ones been asked about 20 times.

[simpleguy]

What's up guys...Im under the impression that you dont need to necessarily cut calories in order for keto to work its magic, why? I dont exactly know, but I feel like I read it somewhere. Right now Im 5'11 189 and my BF is probably 12%. On AVERAGE, Im taking in 3000 calories (my maintainence) with 200g fat and 240g protein. Should I lower it?

just stumbled over this old thread... thing is, you can stay on ketosis on 200g fat, and feel strong (hell some people bulk on ketosis)... don't mistake being in ketosis with fat loss... fat loss comes from taking in less calories then you burn

[dclutter1]

I'm glad you brought this back up. Coincidently, I came here today to try to figure out why I stopped losing fat. I'm on week 6 of Mr. Palumbo's plan and I've been stuck at 175lbs (~20%bf) for 2 weeks. I lost a good 10lbs the first month not counting the initial water weight loss.

Anyway, I did all my calculations again and somehow, I've been eating 40-50 more grams of fat per day than I should. Do you think that would be enough to stop my weight loss? It's hard to tell but it looks like I may have even put a little fat back on. No serious damage done yet, I'm still looking good; but I do still have a few pounds to lose.

[simpleguy]

Anyway, I did all my calculations again and somehow, I've been eating 40-50 more grams of fat per day than I should. Do you think that would be enough to stop my weight loss? It's hard to tell but it looks like I may have even put a little fat back on. No serious damage done yet, I'm still looking good; but I do still have a few pounds to lose.

def enough to make you hault... 50gr of fat is 450 calories bro... usually our deficit is 500 or so (we don't want to lower our cals too much b/c we could lose muscle, and cravings will appear, metabolism slows down etc...)

meaning it's just enough to make sure you're not losing much (if any) fat... if I were you I'd def lower the fat... also remember to increase the amount of cardio you're doing

[dclutter1]

Thanks for the response man; I'm definitely going to cut back on the fats.

Dropping that much fat will knock my calories down to a little over 1500 though. That seems pretty low to me but that's what the macros produce, according to the equation above. I'm worried that's getting too close to the line on hindering my metabolism. What do you think?

[simpleguy]

Thanks for the response man; I'm definitely going to cut back on the fats.

Dropping that much fat will knock my calories down to a little over 1500 though. That seems pretty low to me but that's what the macros produce, according to the equation above. I'm worried that's getting too close to the line on hindering my metabolism. What do you think?

well, honestly, I like Ox's formula to find out exactly the grams, he and Palumbo preach pretty much the same thing... same diets, same stuff

I'll do the maths for ya... you're 175 at 20%bf, means your lbm is 140lb


140*1.5 = 210 gr of protein a day (840 cals)

you want 840 cals worth of fat so that comes 840/9 = 93grams of fat


use that as your guideline - you'll be getting in around 1700 calories a day (maybe even 1800 with the trace carbs in your diet)... that should be fine imo

[dclutter1]

When I did the calc yesterday I used 130lbs LBM, that's where I got 1500 cals. I know I'm closer to 140lbm though so I'll go with that.

Thanks again man.

[simpleguy]

When I did the calc yesterday I used 130lbs LBM, that's where I got 1500 cals. I know I'm closer to 140lbm though so I'll go with that.

Thanks again man.

anytime bro