How do I calculate how many carbs I should have in a day for weightloss?

Advise
1

Just like the title suggests,

I’ve been doing GREAT on keto but need a bit more structure. I accidentally ate a banana before realizing it’s not keto. Not a big deal, but I could use some more guidance to stay on track! Any tips or advice on numbers to keep up the good work?

1 Like
2

I am pleased to hear that you are doing well on keto. No worries about the banana slip-up because I also experience the same.

Here is how you can calculate your daily carb intake for weight loss and some tips to stay on track.

  1. Determine Your Daily Calorie Needs: First, calculate your Total Daily Energy Expenditure (TDEE), which is the number of calories you need to maintain your current weight.
  2. Set Your Calorie Deficit: To lose weight, you will need to consume fewer calories than your TDEE. A common approach is to reduce your intake by 500 calories per day, which can lead to about 0.5 kg (1 lb) of weight loss per week.
  3. Calculate Carb Intake:
  • Multiply your daily calorie needs by 45% and 65% to find the range of calories that should come from carbs.
  • Divide these numbers by 4 (since each gram of carbs provides 4 calories) to get your daily carb intake in grams.
3

Great job on sticking with keto! To stay on track, aim to keep your daily carb intake below 20-50 grams of net carbs. Track your macros using a keto-friendly app or journal to ensure you’re hitting your target for fats (70-80% of your daily calories), proteins (20-25%), and carbs (5-10%). Keep an eye on hidden carbs in sauces, dressings, and processed foods. Meal planning and prepping can help you avoid accidental slip-ups like the banana incident. Incorporating a variety of low-carb vegetables and snacks can also make your diet more enjoyable and sustainable. If you slip up occasionally, don’t stress—just get back on track with your next meal!

4

I find that it’s not necessary for me to calculate carbs. Instead, I prefer to focus on monitoring the number of calories I consume and burn. I find apps like MyFitnessPal to be helpful in this regard.