Keto diet help

[jmlaheta1976]

I am thinking of running the keto diet for a month. Where can can I find how much macros I should have? I am 5'9 and weight 188 around 22% bodyfat.

 

[Shaner091]

How many gas of carbs a day are you thinkin?? Is it strict keto your going for or carb cycling??

 

[Whorecules]

30-10-50 protein carbs fat always did the job for me. You can use calculators on IIFYM.com to figure it out for you.

 

[Shaner091]

For strict keto the general split is 5/30/65
C/P/F

 

[Whorecules]

30-10-60 is what I meant to say OP.

 

[1Fast400]

You won't be in ketosis with that diet. Real ketosis can take up to a month minimum to get adjusted. Would be pointless to do it for a month. You're looking at more of a modified low carb diet. Even 30% protein is often too high unless someone is already keto adapted for an extended period of time. If you're doing real keto, best to fast for a few days to kick it in, then go 70-75/5/20

 

[jmlaheta1976]

30-10-50 protein carbs fat always did the job for me. You can use calculators on IIFYM.com to figure it out for you.

Which calculator should I use on IIFYM.com

 

[Whorecules]

Enter your body info and it'll give you options at the end of which macro ratios you can break up your calories into.

 

[jmlaheta1976]

It says my tdee is 2414

 

[Shaner091]

Easiest way to calculate your cutting kcal requirements is:
Weight in lbs X 12
188X12 = 2256
Then divide into your desired ratio