I'm stumped...

[duncan55]

I cannot find a definite number or even round about number for how many calories and fat i should be taking in a day on keto. so here it is...

205 pounds
11% bf
lean weight=186.3
fat weight=18.6

if i've read anything right, this means i need..

Protein - 186 grams
Carbs - 20-50
Fat - ???
Kcals - ???

Also, on the carb up day, i know you limit your fat and obviously eat carbs, but in what amounts? also protein and kcals if possible... WILL REP lol

[duncan55]

sorry, i think i posted this in the wrong section.. i made a new thread in the main keto page. sorry for the inconvenience.

[¡STFU!ˇNˆLIFT!]

To be honest I am not 100% sure but protein 50% fat 40% and carbs 10% works for me great thus far .
on workout days I take in more carbs of course but thats just me Im trying to recomp my body not just lose ..

so wait for a more experienced definate answer please


Now the cals I can help you with - but I dont know what your exercise levels are either ..
Also how old are you and how tall are you
and how do you know your bf% is 11%