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Going full bore KETO after experimenting with it for 4 weeks. Have seen a dramatic change in body comp, but suffering energy levels. All signs point to too much protein and not enough carbs.
Your Personal Results
Here are your personal macros:
2759 kcal Daily Calorie Intake
25 g Carbohydrates (4%, 100 kcal)
181 g Protein (26%, 724 kcal)
215 g Fat (70%, 1935 kcal)
If these numbers are too confusing, here is a visual representation of your macros and your deficit. The size of each area is correctly scaled based on your ratios.
Weight Maintainence
3246 kcal
3246
Ratio Calories
Maintainence Calories 3246
Your Target
2759 kcal
26.2%
70.1%
Ratio Calories
Fat 1935
Protein 724
Carbohydrate 100
Deficit
487 kcal
487
Ratio Calories
Deficit Calories 487
If you stick to 25g of carbs, 181g protein, and 215g fat, you will eat 2759kcal and lose 1.8kg (4.1lbs) in the first month. Keep in mind that your body weight can fluctuate by ±2kg (±4lbs) on any given day from water weight and what's in your stomach. Recalculate your macro ratio once a month, because changes in body composition have a large influence on the recommendations and weight loss.
If you use MFP, update your custom goals with the percentages above. Note: percentage in MFP and above is calculated for calories.
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235.0 lb
Lost so far: 30.0 lb.
Still to go: 35.0 lb.
Diet followed reasonably well.
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losing 0.3 lb a week
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