Keto diet help

jmlaheta1976

New member
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.
 
How many gas of carbs a day are you thinkin?? Is it strict keto your going for or carb cycling??
 
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.
 
For strict keto the general split is 5/30/65
C/P/F
 
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
 
Enter your body info and it'll give you options at the end of which macro ratios you can break up your calories into.
 
Easiest way to calculate your cutting kcal requirements is:
Weight in lbs X 12
188X12 = 2256
Then divide into your desired ratio
 
You must log in or register to reply here.
Back
Top