My lean body mass is around 63 KG. How much protein would i need as a rule of thumb?
I heard someone say that as long as your ratios are correct then you can have more protein than you normally would to be in ketosis - is there any truth in this?
Also what do ideal ratios look like, is it 70fat,20 protein and 10 carbs?
Some starting points below
Search for protein here on the forum as well…lots
Good luck
63kg of LBM suggests anything from 45g to 130g depending on your strategy and beliefs about GNG. If you are very insulin resistant, you might want to err on the lower end - 50-75g, if you are leaner, active or want to build muscle with lifting etc. go higher.
Protein is a definite n=1 situation. Pick a level, try it for a week or two and if you don’t like the results, do something else. All levels below about 3.5-5g per kg are likely ‘safe’ so you can experiment widely. On any particular day, it shouldn’t really matter if you go low or high but it may confound your experiment on levels if you vary too much.
Your ratios (%) are not the key thing… they are the result of eating the right number of grams and since the fat is to satiety, they can vary significantly as your appetite evolves. I started 65/30/5, went through some weeks of lowered appetite so it was a bit variable and have since found ongoing success with 75/20/5, but that is just an average result based on aiming for about 90-110 g of protein with a similar LBM to yours. It also depends on what you are eating… on chicken days, I am usually higher protein than ribeye or bacon days where those things just have a higher fat proportion for the protein.