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Old 08-31-2013, 05:31 PM   #1
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Calorie question

Do you have a calorie range you stay in?
Today I've had 1534 calories.

129 grams of fat
14 carbs
77 protein

I still 516 unused calories because of the exercise I do.

How does this break down sound to you guys?

Should I eat more fat, more calories??
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Old 08-31-2013, 05:44 PM   #2
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I don't count calories. I stay under 20g of carbs, and try to get around 120g protein per day (based on my LBM), and whatever happens with fat determines the rest, so I may eat over 2000 calories one day, and under 1000 another. If I were to guess, I'd say that I probably average ~1800, but that's ballpark, and I don't aim for anything in particular.

If you know you have to count calories, okay, but why do it before it's necessary?
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Old 08-31-2013, 05:48 PM   #3
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I have to for 2 reasons,

Even when doing Atkins I have to stay below 1500 a day or I just don't lose. Also I have a Lapband so I have to report my daily stats to my dr and nutritionist.
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Old 08-31-2013, 08:16 PM   #4
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Okay.
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Old 08-31-2013, 11:18 PM   #5
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Quote:
Originally Posted by spoiltmomof2 View Post
Do you have a calorie range you stay in?
Today I've had 1534 calories.

129 grams of fat • 14 carbs • 77 protein

How does this break down sound to you guys? Should I eat more fat, more calories??
I keep track of everything, calories are included - otherwise I'll go over on the protein every time. My range is between 1620 and 1830, but I usually eat on the high side of the range, especially on days I exercise.

The numbers you listed come down to 75% fat, 20% protein and 5% carbs (assuming that's gross carbs, not net). That's pretty well on-track for NK. The amount of calories a person can eat and still lose weight is very individualized, but you may be able to eat higher calories on NK than you would have on a high-carb diet because NK tends to rev the metabolism.
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Old 09-01-2013, 07:11 AM   #6
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That was my net carbs not gross.

Sounds like I'm pretty close to where I should be though right?
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Old 09-01-2013, 07:14 AM   #7
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In my opinion, calorie counting complicates everything. I don't do it. What is important is the actual grams of macro nutrients and that is the end story for me.

Your statement that you have 516 'unused calories' is a perfect example of how calorie counting messes things up. Eat within your parameters of carbs, protein and fat and only if you are hungry. That should do it.
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Old 09-06-2013, 06:19 AM   #8
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I am doing alternate day intermittent fasting, and I go back and forth between these two plans every other day:

463 calories
36.1g fat
26.4g protein
8.0g total carbs, not net

1850 calories
144.4g fat
105.6g protein
32.0g total carbs, not net
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Old 09-07-2013, 07:47 AM   #9
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I count calories because I have to. The difference between what I can eat to maintain and what will cause me to gain is very small. Plus, I don't have a full point until I've eaten too much. I'm usually around 1500 but I don't stress if I have a day where I'm under 1000. Which is why I don't stress (too much) if I have a day (or 4 lately) when I'm up around 2000.
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Old 09-07-2013, 08:09 AM   #10
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I generally get between 1400-1500 calories a day eating to satisfaction, though I don't stress if I go over. I ate a lot more calories this week (probably 1500-1800 most days), but still lost 1.1 lbs.
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Old 10-23-2013, 07:22 AM   #11
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I know this is old but I thought I would contribute as I'm interested too. I eat between 1000 - 1600 calories, trying to stay at the lower end but probably average around 1400 recently, i've gone from not that hungry to STARVING in the last two weeks.
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Old 10-23-2013, 03:25 PM   #12
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I'm trying to meet my macro goals and found that if I'm to even get to near the low end of my FAT I seem to have to go over my max of 1500 calories. The past two days I've come close to my low FAT goal but have eaten 1779 & 1664 calories. I'm not going to weigh until this coming saturday. My protein may also be a bit high, but again, I think the percentages overall are pretty good.

Today I consumed -

PROTEIN - 80g
FAT - 150g
CARBS - 2g
1674 calories

Per Optimal Nutrition formula my goals are -

PROTEIN - 65 g
FAT - 162.5 to 227.5 Fat
CARBS - 19.5 to 32.5 (the obese recommendation)
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Old 10-23-2013, 06:39 PM   #13
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Quote:
Originally Posted by Ice View Post
I'm trying to meet my macro goals and found that if I'm to even get to near the low end of my FAT I seem to have to go over my max of 1500 calories. The past two days I've come close to my low FAT goal but have eaten 1779 & 1664 calories. I'm not going to weigh until this coming saturday. My protein may also be a bit high, but again, I think the percentages overall are pretty good.

Today I consumed -

PROTEIN - 80g
FAT - 150g
CARBS - 2g
1674 calories

Per Optimal Nutrition formula my goals are -

PROTEIN - 65 g
FAT - 162.5 to 227.5 Fat
CARBS - 19.5 to 32.5 (the obese recommendation)
Percentages don't matter. There is no specific requirment for amount of dietary fat, other than an absolute minimum of 30 g/day to prevent gall bladder issues (though higher is of course better and recommended on the NK WOE). What you are supposed to do is eat the correct grams of protein for your lean body mass, eat the amount of carbs you desire, such as to stay in ketosis, and then eat the rest of your calories from fat. I have similar goals to you, I shoot for about 70 g protein a day, carbs vary but I have 25 net as my goal (35 total, 10 g fiber), and the rest from fat, which is about 110 g to get to 1400 calories. If I go over or under calories it should ideally be from variations in fat consumption (though in reality that isn't always the case). Remember if you are eating at a calorie deficit (to lose weight) your body will also use additional fat from your body stores as a source of calories, not just the fat calories you consume.
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Old 10-23-2013, 08:17 PM   #14
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Quote:
Originally Posted by Mistizoom View Post
Percentages don't matter. There is no specific requirment for amount of dietary fat, other than an absolute minimum of 30 g/day to prevent gall bladder issues (though higher is of course better and recommended on the NK WOE). What you are supposed to do is eat the correct grams of protein for your lean body mass, eat the amount of carbs you desire, such as to stay in ketosis, and then eat the rest of your calories from fat. I have similar goals to you, I shoot for about 70 g protein a day, carbs vary but I have 25 net as my goal (35 total, 10 g fiber), and the rest from fat, which is about 110 g to get to 1400 calories. If I go over or under calories it should ideally be from variations in fat consumption (though in reality that isn't always the case). Remember if you are eating at a calorie deficit (to lose weight) your body will also use additional fat from your body stores as a source of calories, not just the fat calories you consume.


Also, keep in mind that if you are just plain eating too much fat, it could keep you from losing weight.

I use the Optimal Diet recommendations for protein and carbs, but the fat is just too much for me and makes me gain weight. I cut the fat back by around 50 grams, and started to lose.
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Old 10-23-2013, 08:24 PM   #15
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Just yesterday I listening to the Jimmy Moore Podcast with Dr. Bill Lagakos, Ask the Low Carb Experts #50, and the whole episode was about calories.

It pretty much convinced me to NEVER count another calorie in my lifetime.

I do understand a certain amount of restriction has to be done to lose weight, but the whole concept of a calorie is just too vague and obscure.

It's a good "listen" though so maybe give it a try. I think I'd like to read some of his books.
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Old 10-23-2013, 10:46 PM   #16
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Originally Posted by sheened View Post
I know this is old but I thought I would contribute as I'm interested too. I eat between 1000 - 1600 calories, trying to stay at the lower end but probably average around 1400 recently, i've gone from not that hungry to STARVING in the last two weeks.
When I started into NK, I was starving often too. Now it seems to have settled. What I did notice however was till about 4-5 days ago I was actually having more protein than I should have on NK. I was actually taking in calories more or less based on my atkins induction values and even though my carbs were low and fat filled in the gaps, something was not right.
Now, since I reduced my protein and increased my fat, the hunger has sort of settled. I don't bother about my calories either. I am very petite, 4'10" and I eat 3 times a day but I am not too worried about how much I'm eating as long as I cover my daily fat/protein gms. Sometimes if I eat late or skip a meal, I eat as
soon as my tummy starts to complain, but I have never felt as though I am starving causing me to binge or eat the wrong stuff. Its like a controlled hunger.
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Old 10-24-2013, 03:20 AM   #17
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Thank you all for your wisdom. I was thinking last night of backing my FAT back down so I could stay within the 1500 calories. I also should get back down on my protein as well as I'm pushing it a bit. I'll recompute my goals tonight when I get home from work and see what I come up with. I thought I was failing if I didn't get at least the bottom end of my FAT goal and frankly I've come along way eating any FAT after years of avoiding it.

So I'll shoot for my ideal weight in Protein, keep my carbs below 20 and fill the rest of my calories with FAT and life will be good!

Again, thank you ladies......you all ROCK!

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Old 10-24-2013, 04:11 AM   #18
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I set my calorie goal at 1400 cals. But it is just a goal. Sometimes I go over, sometimes under, mostly I stay around that goal. It doesn't matter how I plan my meals, that's the amount my body needs without going hungry.

I try and stay within my protein range of 70-80g pure protein. My carb goal is 25g total carbs. Then I make up the difference with fat.
This week my cals have been a little higher (1450/1450/1550ish), but my fat was nice and high too. I've lost 2lb this week.
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Old 10-24-2013, 04:27 AM   #19
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So I'll shoot for my ideal weight in Protein, keep my carbs below 20 and fill the rest of my calories with FAT and life will be good!
What is your ideal weight?
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Old 10-24-2013, 02:56 PM   #20
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What is your ideal weight?
Rebecca,

Per the Optimal Nutrition formula -

my height is 65 inches which puts me at 65kg or 143.52 lbs

What do you think my goals might be?
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Old 10-25-2013, 04:55 AM   #21
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Rebecca,

Per the Optimal Nutrition formula -

my height is 65 inches which puts me at 65kg or 143.52 lbs

What do you think my goals might be?
First of all, I would say to completely forget calories. They have no function in the human body. Do not restrict calories. Do not set a calorie goal for the day. However, you may have to restrict grams of fat if you want to lose weight.

Quote:
I was thinking last night of backing my FAT back down so I could stay within the 1500 calories.
That is not a good reason to back your fat down. A good reason is because you are eating too much fat to lose weight, possibly. Again, calories are meaningless.

Last edited by RebeccaLatham; 10-25-2013 at 04:59 AM..
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Old 11-06-2013, 06:31 PM   #22
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I'm a piggy:
today
2091 after cardio
fat: 167 grams
net carbs: 35 grams
protein: 152 grams

yesterday:
2285 calories
171 fat
32 carbs
125 protein
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Old 11-07-2013, 01:18 AM   #23
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I log everything, so I always also know my calories:

When I do a 24 hour fast I have one meal of around 500 calories, and I try to keep my macros right for me too, which is most important.

When I have a 'normal' day my calories range anywhere from 1800 to 2500, depending on my food and my hunger and keeping in line with my macros.

I find I am eating more than most here on some days, but thinking about it, I think it pretty much evens out because I like my fasts and they balance my other days.

I want to believe that calories aren't important. I have struggled with my weight so much and have been trying so many different ways in this LC journey. I have gained weight by eating too much, but I think it's because my macros weren't right, not because my calories were particularly high.

I am learning to listen to my hunger and only eating when truly hungry and stopping when I've had enough to still that hunger. Some days I do, some days I don't. I am getting better at it every day though. I truly believe here is the clue of the whole thing, not necessarily calorie counting, but only eating when truly hungry.

For me that weird number that represents calories is some kind of indicator as to how much I am eating, and how much is for hunger. On days I'm eating to hunger I can eat anywhere between 0 and (roughly) 1800 cals. Anything over that, I usually am eating a little extra because it's good, not because I really need it.
If I overeat, yet stay with my macros, I don't gain weight. I don't lose any either, though. I found this in the last few months. I ate a bit more than usual, but kept an eye on my protein and carbs. I ate lots of fat, and thus lots of calories (more than 3000 some days) and stayed stable in my weight.

Now I'm hoping by keeping a tighter reign on my macros and fat consumption and my hunger signals that my weight will start going down again...
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Old 11-07-2013, 01:31 PM   #24
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When I meal plan I always look at my fat grams. If I eat under 140 grams I can get hungry and to get to 150-170 grams I put in oil and butter where needed. I also try to eat 5-6 times a day. Some days I am not hungry at dinner but force myself to eat it.
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Old 11-07-2013, 03:15 PM   #25
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I don't count calories because most of the calories are in carbs, sweets, fast food and processed food. Eliminate those and you are almost guaranteed to come in under the right amount of calories, unless you eat a whole tree worth of veggies and a whole cow.
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Old 11-08-2013, 02:01 PM   #26
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yesterday 2700 calories. eeeeeekkkkkkkk that's not normal. today is about 2000.
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Old 11-08-2013, 05:28 PM   #27
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Hi All
I've been really struggling this past week to ten days. In essence I've gained 4lb without knowing what went wrong
It's the first time I've gained in almost five months so i've been rereading these posts.
So far I've been tracking my macros and calories (20-30g carbs / 75-80g pro / approx 110g fat to stay below 1400 cals). I'm using the Keto Calculator which tells me the calorie deficit is difficult.
I've been more hungry of late, especially in the evenings.
My question is this, should I just stop tracking calories and fat
Should I just track my carbs and protein and then 'fill in' with fat until I'm satied
I don't want to wait for the scales to go up even more to find out I'm eating too much fat

I don't understand why my Weightloss has been going so well, and all of a sudden it's taken a U-Turn
Please
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Old 11-08-2013, 06:52 PM   #28
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Quote:
Originally Posted by Checkoutchick View Post
Hi All
I've been really struggling this past week to ten days. In essence I've gained 4lb without knowing what went wrong
It's the first time I've gained in almost five months so i've been rereading these posts.
So far I've been tracking my macros and calories (20-30g carbs / 75-80g pro / approx 110g fat to stay below 1400 cals). I'm using the Keto Calculator which tells me the calorie deficit is difficult.
I've been more hungry of late, especially in the evenings.
My question is this, should I just stop tracking calories and fat
Should I just track my carbs and protein and then 'fill in' with fat until I'm satied
I don't want to wait for the scales to go up even more to find out I'm eating too much fat

I don't understand why my Weightloss has been going so well, and all of a sudden it's taken a U-Turn
Please
I'm right there with you. I eat the exact same macros and calories you do. I also have used an online tracker since July. A few weeks ago I felt hungier and also was sick of tracking, so I stopped for a bit. I gained 5 lbs. I did not start eating any more carbs, but I did eat more, mostly because I felt like it, not true hunger. I decided to get back to tracking this week, and entering what I eat kept me within my calorie limit. My macros were fine too. Thankfully, I have been losing again this week, finally, though I am still 1.8 lbs. above my low weight. I don't think tracking is a magic solution but it has helped me, YMMV.

Last edited by Mistizoom; 11-08-2013 at 06:57 PM..
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Old 11-09-2013, 09:16 AM   #29
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Quote:
Originally Posted by Mistizoom View Post
I'm right there with you. I eat the exact same macros and calories you do. I also have used an online tracker since July. A few weeks ago I felt hungier and also was sick of tracking, so I stopped for a bit. I gained 5 lbs. I did not start eating any more carbs, but I did eat more, mostly because I felt like it, not true hunger. I decided to get back to tracking this week, and entering what I eat kept me within my calorie limit. My macros were fine too. Thankfully, I have been losing again this week, finally, though I am still 1.8 lbs. above my low weight. I don't think tracking is a magic solution but it has helped me, YMMV.

Thank you I'm still tracking but I've set my cals a little higher at 1550 from today, and I've been getting my fat in ( 133g today ). Tracking keeps me accountable
Let me know how you're getting on Perhaps we'll both get a visit from the Whoosh Fairy soon
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