HK calorie question
my BMR x16 is 2462 x Activity = 3819.2 x 20% to create negative balance = 3100
Should I be eating this for deficient or maybe even up to 2600.
I have been same weight for 2 weeks now. maybe this is the reason to low calories & to high training?
current weight 70.08 (154 pounds)
using harris equation i am 1792 calories x Activities = 2777 however the activity is moderate i think i am the higher such as:
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
i chose this instead:
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
I never trusted those calculators ESPECIALLY for keto diets. You need to work out what numbers work for you. Do you know your ratios? I ended up around 30-35/5/60-65 (P/C/F).
My theory is that you're eating too much protein. Protein CAN be assimilated into sugar in the absence of carb's (I can't remember the science but I'm pretty sure this is true) so the way forward is more fat, less protein. Try that for a week and see how you get on. Also if you're not losing during the week, don't have a carb' up day. Just have one MASSIVE meal. Do it Chaos and Pain style: 60minutes window, eat and eat and eat until you can't have any more but once the 60 is up, that's it. I would also do this before a big training day.
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