KETO DIET HELP NEEDEd (CKD)

Hi Guys


I’m really interested in trying out the Keto-diet for the next 10 weeks or so. (CKD)
I would like to drop my body fat to around 10% (or less!)


Current stats:

Age: 30
Weight: 87 kg
Fat%: 13


LBM: 76kg


To maintain my bodyweight I’ll require approximately 3118 calories.


BMR = 370 + (21.6 x lean mass in kg)
= 370 + (21.6 x 76)
= 2011.6 cals

= 2011.6 x 1.55 (exercise 3 – 5 times per week)

= 3118 cals




I’m thinking of aiming for 2500 cals per day
(600 under maintenance)


Herewith my dilemma:

Most articles I’ve read states that a Keto diet will consist of 65% fat, 30% protein and 5% carbs.

If this is correct I will have to consume:

• 1625 cals of fat (or 180 grams)
• 750 cals of pro (or 188 grams)
• 125 cals of carbs ( or 31 grams)





Would it make any difference if my protein intake is closer to 45% and my fat intake at 50%?

Would the higher protein to fat ratio keep me out of ketosis or won’t it make a difference?


I leaning more towards:


• 1250 cals of fat (or 138 grams) (50%)
• 1125 cals of pro (or 280 grams) (45%)
• 125 cals of carbs ( or 31 grams) (5%)


Would this still pass as a keto diet?

Will it be o.k. to stick to these ratios???

I've personally done CKD Keto and followed the macros accordingly - and it works.

I didn't lose strength other than the first few workouts where my body was going through the metabolic shift, as far as I'm concerned I lost no real muscle mass either.

Stick to the macro ratios, they work

I'd say raise your protein to 45%, whenever you're cutting its always good to have a little more protein than necessary as long as it fits into your macros of course