We probably don’t extract very much from actual fat stores, most of it looks dietary when thinking in the sense of per day needed energy expenditure? Not unless your glycogen storage is depleted long enough to start burning body fat which would most likely take around three hours or so of rigorous exercise, before you would start pulling fat from actual storage to replenish glycogen storage which would take around 8 hours to fill back up completely? Being you have enough body fat to pull from?
That would difficult to maintain even for experts! Eating after a work out because you feel weak or famished is why no body fat gets burned because your not allowing it to be pulled from storage, same thing with fasting or caloric restriction (keto), the eating window and timing are vital to glycogen replenishment and depletion, thus the burning of body fat does not happen when the body is constantly being fed externally to replenish glycogen storage.
Notes:
[1] ”…1-2 pounds per week of fat loss is typical and it’s still good general advice. But it is possible for an active person with an average or larger frame and fairly size able fat reserve to realistically and practically lose 2.5 to 3.0 pounds of fat per week. …” …More
[2] How Much Body Fat You Can Expect to Lose:
“Under the assumption that nutrition is 100 percent during this process, it depends on the weight and body fat of each woman,” said Stephen Cheuk, certificate IV Australian Institute of Personal Trainers certified trainer and founder of S10 Training in New York City. He explained that a woman who is already relatively lean (18 to 28 percent body fat) and strength trains can lose anywhere from 0.5 to 0.8 body fat in a single week. “If a woman is on the heavier side in weight and has a higher body fat percentage (over 28 percent), she could lose a minimum of one percent body fat a week,” Stephen said.
How Much Weight You Can Expect to Lose:
Pratik Patel, MS, RD, CSSD, CSCS, New York Giants director of performance nutrition and assistant strength and conditioning coach, told POPSUGAR, “If you can steadily lose anywhere from 1/2 pound to 1-2 pounds a week, you know you can control it.” According to Pratik, a realistic and healthy way to achieve this would be to implement a calorie deficit. …More
[3] “…But evidence shows that people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits. Center For Disease Control (CDC)
If we are talking about protein; most calories should come from fat?
How much protein should I eat on a ketogenic diet?
By Dr. Stephen Phinney and the Virta Team
We have performed a number of studies indicating that most healthy humans maintain lean body mass and function during a ketogenic diet providing between 1.5 and 1.75 grams of protein per kg of ‘reference body weight’* (Phinney 1983, Davis 1990).
Reference body weight is an arbitrary value for men and women based upon the medium frame values from the 1959 Metropolitan Life Insurance ‘Ideal Body Weight’ tables. (Met Life, 1959) Using these values allows for protein intakes to be based roughly on normal lean body mass rather than total body weight. Note: ‘reference weight’ is an arbitrary value used to estimate daily protein needs – it is not a weight
But in no case should dietary protein intake be reduced below 1.2 g/kg in the context of a well-formulated ketogenic diet. This range; 1.2 g/kg at the low end and 2.0 g/kg at the upper end, with a 1.5 g/kg mid-range moderate intake target, can be translated into daily consumption of protein-rich foods in ounces in the table below. Each ounce of protein-containing food contains about 7 grams of protein.