Personally, I am opposed to Keto. It works for a lot of people but I hate it.
Looks like your daily caloric intake on this however, is 1960. If you're actually able to maintain this with 4-5 workouts a week you'd probably be shaving weight fast as hell.
But you're 16, 230lbs, and working out 4-5 times per week. my guess is that if you are actually tracking your food accurately (food scale?), and actually getting effective training sessions in, then you're probably like 500+ calories lower than you could be.
I'd personally ditch Keto and go Protein > Carbs > fat. Vs what you have now.
if it were me I'd aim for about 2g of protein for every kg of lean body mass.
so if you're 230lbs (104.5kg) at have a bodyfat % of 25, then your lean body mass is 184lbs roughly or 83.6kg.
83.6kg x 2g of protein = 167g protein per day.
that's 669 calories (1g of pro = 4 calories).
If you're trying to sustain a 2,000 calorie diet, then that leaves you with 1330 calories to play with.
(your metabolic baseline at 16, being 230lbs and 6' tall is probably around 2300 calories. You'd have to track your food to confirm. but at a 2000 calorie diet, you're working with a 300 calorie per day deficit.)
I'd probably use the left over calories in a 60/40 carb split (usually how I already operate, but reinforced from Layne Norton's pre-comp book).
so 1330 calories x 60% = 798 calories / 4 calories per g of carbs = 199g of carbs.
1330 calories x 40% = 532 calories / 9 calories per g of fats = 59g of fats.
so with a 2,000 calorie daily intake goal I guess my macro breakdown would look like this as a starting point:
167g protein
199g carbs
59g of fat
If you truly are tracking your food, and measuring your food in measuring cups and on a food scale, the only way you will know if this works for you is to try it for a couple weeks, religiously. do not cheat. I've had a hundred people tell me "Oh i'm on a 2200 calorie plan" and I say, are you sticking to it? "mostly". I say, are you measuring your food? "well, not really but I am going to get a food scale".
if you're not measuring your food, if you're not tracking every single bite you put in your mouth for 2+ weeks to get a baseline, then the whole thing is an effort in futility and useless.
However, being 16, 230lbs, 6ft tall, with 5 workouts a week, I suspect that if you truly track this caloric intake you'll find that you need and can have more than this. It seems low for a 230lb 16yr old athlete.
