HK BMR & setting up macros for keto. Urgent advice needed!

[highkick09]

ok using this Ketogenic Diet Rules (setting up macros)

thanks to BTB hear are my results is this true it makes me see I am like 1900 calories deficient?

my BMR = 1999.8 x2.0 (high activity level i train 6 days a week) = 3997.6
1.8 high activity = 3597.84
16 moderate acitivty = 3198.08

I know for a fact i should be in the 1.8-2.0

total daily calories 1864

i weight 154 pounds
protein i need 231g (if timed by 1.5) & 154 (if timed by 1.0)
fat 693g (timed by 4.5 per lb bw)

then for cut take 20 percent of this total calories i get:

3198.08 should I be eating this on this keto diet?

I am now scared i will be losing tremendous amounts of muscle mass

my log: http://muscleandbrawn.com/forums/pri...tml#post138176

[dmaipa]

I think you should base your activity level towards the moderate area. Although you do train 6 days a week, High activity level usually refer to people who have manual laboring jobs like working on constructions sites on top of training at the same time. But if you are still a student, or don't have such a manual laboring job you should gear your calories more towards the moderate level.

[highkick09]

thanks mate means I will be eating 2555.8 calories then taking 20 percent of 3198.08.

I do circuits, super sets, sprint training & kettlebells all intense with 30 seconds rest you know? if that makes a difference. plus I am on a ECA will i do not know its a ECA pill but at the same time my coach gave it to me its banned in mma competitions but it shreds you.

[dmaipa]

I would go with that. The most important thing is that you have to assess how your body is adapting to the diet..if you feel you are losing weight too fast then up the calories. everybody is different, I know that's what everyone says all the time but its true. You have to constantly see how your body is doing on the diet and training program and then go from there. at a bodyweight of around 160 taking in 3000 calories during a cut seems unreal especially if you BMR is at around 2000.

[highkick09]

thanks bro i will keep track of this for a week mate one more question if i went on a maintence on ketos would i still get cut up? its the reason why i went from low carb to this to get rid of the final areas you know?

[dmaipa]

In all honesty, I don't know much about keto. I'm strictly going off of calories. If you take in more calories than you burn you gain weight, if you take in less than you burn you lose weight. sounds like you want to lose weight since you have some areas you want to tighten up, so means you have to lose a little more weight