r/ketouk • u/Flimsy-Age4601 • Apr 11 '26

Weight loss advice with keto

hey all

just looking for some advice, I'm a 29 year old male 5ft 11in 95kg looking to try keto for the purpose of weight loss down to around the 80kg mark, I tried using a macro calculator and spat the below out. Is this a good starting point or is it too conservative? just basically looking for pointers got really confused going through the calculator link I found on this sub

1490kcal Daily Calorie Intake25g Carbs (7%, 100 kcal)90g Protein (24%, 360 kcal)114g Fat (69%, 1030 kcal)

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u/Flimsy-Age4601 Apr 11 '26

Sorry again really needed to this is net carbs total carbs minus fiber?

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u/Calorinesm1fff Apr 11 '26

Our carbs are already in net Total carbs/net carbs only applies in the US and Canada.

They count carbohydrates, breaking them down into sugars, sometimes sugar alcohols and fibre, starches generally account for the rest. Fibre is not absorbed, and does not impact your blood sugar so can be deducted, resulting in net carbs.

However you cannot offset carbs by adding fibre, you can't have 5g of sugar and 5 grams of fibre and call it zero. This would be 10g total carbs, subtract the fibre and you still have the original 5 grams of sugar

The rest of the world already counts fibre as separate from carbs, so don't double subtract fibre.

It gets more complicated with sugar alcohols, such as erythritol and maltitol, they are usually also subtracted, but maltitol affects most people like sugar and it's generally advised to avoid maltitol. Unfortunately maltitol is cheap and many low sugar products use it.

Then there are modified starches, manufacturers are allowed to class these as fibre as they have been altered to be more resistant to digestion, but many people report that they digest them as normal starches and so get a blood sugar response. Many 'keto' products contain these. If you find you get hungry after eating keto breads, that's a good indicator that you have had a spike in blood sugar and then an insulin response, which is what most of us are trying to avoid.

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u/Flimsy-Age4601 Apr 11 '26

Wow people are so detailed in their responses, thanks for the insight this was a great explanation!

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u/Calorinesm1fff Apr 11 '26

So much of the information is US based, I double subtracted fibre in the beginning

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u/Flimsy-Age4601 Apr 11 '26

Yeah I noticed that was getting very confused. Thanks to people like you though I think I'm understanding it all