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How Many Calories On Keto Diet

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Here's Exactly How I Lost 50 Pounds Doing The Keto Diet

Of all the places to seek life-changing nutrition advice, I never thought the barber shop would be where I found it. But one day last January, after a couple years of saying to myself, "today's the day I make a change," my barber schooled me on something called keto. Normally, I take things he says with a grain of salt unless they're about hair or owning a business, but this guy could literally be on the cover of Men's Health. He's 6 feet tall, conventionally attractive, and his arms are about five pull-ups away from tearing through his t-shirt. If anyone else had implied that I was looking rough, I would've walked out in a fit of rage, but I decided to hear him out. I should clarify that I was out of shape, but my case wasn't that severe. I hadn't exercised in a few years and basically ate whatever I wanted and however much of it, but I was only about 30 to 40 pounds overweight. My barber went on to explain that this diet, paired with an appropriate exercise routine, allowed him to completely transform his body in less than a year, and all he ate was fatty foods. Once he showed me his "before" picture, I was sold. It was time to actually make a change. Short for ketogenic, keto is Continue reading >>

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  1. Wannabetoned

    hey, guys, im just thinking, how many calories should i be consuming on keto diet
    ~ around how much protein: fat ratio should i have?
    im 5'7
    176lb
    my maintainence is around 2500 calories
    i eat 3000 to bulk
    and usually about 2000 calories if im cutting losing about 2-3lb per week
    how many calories should i be on during keto, and how much weight/fat should i be expecting to lose per week
    one more question. Whats the max amount of carbs i should have the whole day?
    thanks!!!

  2. LeaninBack916

    Originally Posted by Wannabetoned
    hey, guys, im just thinking, how many calories should i be consuming on keto diet
    ~ around how much protein: fat ratio should i have?
    im 5'7
    176lb
    my maintainence is around 2500 calories
    i eat 3000 to bulk
    and usually about 2000 calories if im cutting losing about 2-3lb per week
    how many calories should i be on during keto, and how much weight/fat should i be expecting to lose per week
    one more question. Whats the max amount of carbs i should have the whole day?
    thanks!!!

    Im 6'6"
    245lb
    I have found that if you keep the ratios about right I have to eat about 2700 cal or I will binge eat 3-4 days later feeling really hungry. At 2700 I am cutting. Carbs should be kept 20 or under during the beginning. Mainly from veggies. And a lot of low carb items should be avoided early on (like low carb breads/tortillas etc). Once you have keto down (which im still working on you) you can slowly add those sparingly. Carb up days I am also working on hahaha.
    But if your metabolism is in high gear and u know what you can cut on, just adjust accordingly to keep your ratios on KETO. Pretty much when you are eating KETO style you will lose water weight and the scale will drop fast. On carb ups you gain a few lbs. So in my 4 weeks doing it.
    1st 2 weeks introduction: Lost 9 lbs (lots of water)
    Carb-up gained 6lbs back.
    #1 week after: Lost 5 lbs (lots of water)
    Carb-up gained 3 lbs back.
    #2 week after: Lost 4lbs (not as much water)
    Carb-up gained 2 lbs back.
    Now I am on my fresh week and this weekend is a camping trick so i will use the night/following day to hit high carb/protein/low fat on my carb up, and then sunday/monday eat high fat (lots of eggs/bacon/butter/cheese).
    I think its about right. I am hoping to keep losing. I actually love keto it has been a pretty smooth transition from my high protein/low carb/low fat diet to my high fat/moderate-high protein/extremely low carb. I like it and i dont feel fat when i eat now. the carb/fat mix is what kills it/me.
    Just remember as long as your hittin the gym hard throughout the week this should be a good base. My numbers at my height people think i should take in more calories.. nope! my metabolism doesnt agree. 2700 is my sweet spot. I think a lot of the calculations would put me around 2500 as a good starting point but 2700 is more realistic for me.
    Another thing to mention. I personally have found the best way to maximize KETO is to get a combination of moderate fat/protein and then high protein foods. IE my lunch packed for tomorrow has fat free chicken breast doused in ranch and broc**** and then I have these sausages (which are natural and have no perservatives or any of that crap that most have) and the fat/protein is about even, but I added RAGU cheese sauce to them (a few carbs but so worth the fat). Because I personally find protein easy to get in, carbs are really never needed but I have to up my fats all the time to stay in the appropriate range. Veggies + fats = pretty awesome keto food.
    Good luck and enjoy the diet, I sure have. I hope I can keep losing weight without screwing it up!

  3. Scott_W

    Originally Posted by Wannabetoned
    hey, guys, im just thinking, how many calories should i be consuming on keto diet
    ~ around how much protein: fat ratio should i have?
    im 5'7
    176lb
    my maintainence is around 2500 calories
    i eat 3000 to bulk
    and usually about 2000 calories if im cutting losing about 2-3lb per week
    how many calories should i be on during keto, and how much weight/fat should i be expecting to lose per week
    one more question. Whats the max amount of carbs i should have the whole day?
    thanks!!!

    Your body adapts to not having energy from carbohydrates and starts to burn fat for energy, producing ketones. At the start of your diet you're going to want to keep your carbs very very low (less than 20) per day to get into ketosis as quickly as possible and get your body used to it. Once you're in ketosis you can start to raise that a bit and experiment with what works for you. The ratio of fat/protein/carbs for keto is normally 65/30/5. I'd start your diet off a bit below maintenance and adjust weekly accordingly to how pleased you are with your losses. So say 2200 calories to start.
    Taking a friendly guess and saying you may be 13% body fat (in decent shape) you want to consume 1g protein per lb lean body mass.
    Get ~150g protein per day.
    That leaves you with 1600 calories left.
    65% fat - get ~160g fat per day.
    5% carbs - get ~30g carbs per day (less during induction week)

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