@roop298 For comparison’s sake and not to say this is exactly what you should do, but maybe get an idea of what’s a good starting point. Been keto for 3 1/2 years and in maintenance 3 years. I’m male, 75, fairly active with a full-time job (~30 hours per week) at Walmart that requires continuous standing and walking during my shifts (I’m not allowed to sit). I do not ‘work out’ other than my job, walking lots (I do not own a car) and riding my bicycle occasionally. Here are my numbers.
Total weight is 145 pounds; lean body mass is about 125; BF about 14%. I use Bikman’s protein recommendation of about 1.5 grams of protein per kilo of total body weight. Bikman uses total rather than lean mass because it’s much easier to determine accurately. Bikman’s numbers are a range of about +/- half a gram. My current number is 1.8 gr per kilo. I’m on the high end of Bikman’s range because as an older and fairly active male I want to make sure I eat enough protein to prevent possible loss of lean mass. I’ve been thin all my life and don’t want to get even thinner as I age.
Currently that is: 120 grams of protein per day. I get this protein mostly from meat, fish, eggs and cheese; secondarily, but significantly, also with whey and casein, collagen/gelatin and bone broth powders. By trial and error over the course of about a year I have settled upon approx 2700 total calories per day as my daily energy requirement to maintain my current weight. To eat that amount, I consume 240 grams of fats per day. Thus, my current keto ratios are fat/protein grams: 2.00; fat/protein calories: 4.50. I also consume max carbs of 15 grams per day and generally consume less than that max and frequently 10 grams or less.
I use a spreadsheet to plan and record my meals and calculate daily numbers. I could not find a free or commercial application that gave me the flexibility nor the resultant data I want to see.