Start by determining your maintenance Kcals. I.e. How much food does it take to maintain your current weight? How many Kcals does that add up to? That is your maintenance Kcals.
Then, calculate your % lean body mass. If you are at 20% bf and weigh 250 lbs you have 50lbs of fat and 200lbs of lean body mass (LBM). Maintenance Kcals should be around 3,800Kcals per day for a moderately active person at this weight and LBM.
For your diet you should start out 250 to 500Kcals below...
Designing A Ketogenic Diet
Then, calculate your % lean body mass. If you are at 20% bf and weigh 250 lbs you have 50lbs of fat and 200lbs of lean body mass (LBM). Maintenance Kcals should be around 3,800Kcals per day for a moderately active person at this weight and LBM.
For your diet you should start out 250 to 500Kcals below...
Designing A Ketogenic Diet
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