just wondering the calculations you gave me for keto,the protein content is enough to maintain muscle?
"Definitely, you need more fat calories.
Try this approach:
BMR= 160 x 12= 1920
160lb x .7=112 g protein x 4cal (per g) = 448 cal
160lb x .9=144g fat x 9cal (per g)=1296
1296 + 448=1744
Which is about 200 cal below your BMR, in turn, it is a 10% reduction. Now, in order to go lower in you calorie deficit you need to multiply by .6 instead of .7 for protein, and .8 instead of .9 for fat. (and you can get even lower by dropping the number by .1 each time,but I wouldn't recommend going too low) "
"Definitely, you need more fat calories.
Try this approach:
BMR= 160 x 12= 1920
160lb x .7=112 g protein x 4cal (per g) = 448 cal
160lb x .9=144g fat x 9cal (per g)=1296
1296 + 448=1744
Which is about 200 cal below your BMR, in turn, it is a 10% reduction. Now, in order to go lower in you calorie deficit you need to multiply by .6 instead of .7 for protein, and .8 instead of .9 for fat. (and you can get even lower by dropping the number by .1 each time,but I wouldn't recommend going too low) "