Keto is not magic.
If you eat more calories then you need, you will put fat on, too few and you lose weight.
Lots of online calcs to help you set the cals you need.
10% carbs is a lot and won’t take you into ketosis. Aim for 25-30g a day for the first 2-3months (once you’re adapted and no longer a sugar burner, you can increase a bit). A true keto diet is more like 80%fat but if you weight lift you need extra protein. So let’s keep it at 70%
Let’s say you need 3000cals a day.
30g of carbs = 120kcals
(4cals per gram x 30)
70% of 3000kcals = 2100kcal
2100kcals / 9 = 234g Fat
(9cals per gram of fat!)
So 3000kcals-2100kcal-120kcal = 780
(ToTcals - fatcals - carbcals = ProtCals
780 / 4 = 195g protein
(4cals per gram of protein)
So your macros based on 3000kcals are
But you need to decide what your cals are!
post edited by ANIMAL - 2019/01/18 12:47:37