Quote:
Originally posted by tyrelle
I'm doing 10cals instead of 12cals...'cause i want to lose the fat fast. I think my grams stay the same unless i'm missing something in the readout. But like you, i'm remember reading in the Power protein book that fat isn't that important...but the protein is...so i'll just have to put my faith in that.
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When I was a young man we didn't have any of them CKD calculators.
We did it the old skool way:
1. Pick a calorie level. 12 cal/lb * day is a good level to start, 10 cal/lb * day works too.
2. Calculate the total calorie requirement based on that. For me it's 185 * 12 = 2220 cal / day.
3. Pick a protein amount. I use three levels:
0.5 g/lb * day
0.75 g/lb * day
1 g/lb * day
If you're NOT training with heavy weights (like most people, i.e., you don't bend the regular 45 bar
): use 0.5 for the first two days of keto to induce ketosis, 0.75 thereafter. If you are training with heavy weights (i.e., the gym stops when you arrive because you steal all the plates): use 0.75 for the first two days, 1 thereafter. For me it's ca. 95 g and ca. 140 g respectively - I haven't even been inside a gym in months, I run and do calisthenics.
4. Calculate the calories from protein. For me it's 95 * 4 = 380 and 140 * 4 = 560, respectively.
5. Subtract the protein calories from the total calories determined in #2. These are your fat calories.
Voila!