Calculators don’t know jack, to be honest, and for someone with insulin resistance (which I believe it’s 75% of people who are obese have some form of it) calorie restriction does NOT work. The only thing that will happen is that it will stress your body out, your metabolism will slow, and you’ll be miserable.
<20g of carbs a day
1-1.5g of protein per kg of lean body mass
Fat to satiety. That means if you’re hungry: eat. Do not starve yourself, don’t count calories if counting them makes you feel guilty when you go “over”. Your body knows how much food it needs, and you are using fat for energy on keto. So you need to feed it. It sounds the complete opposite of what you’re normally heard, but it is true, and many here can testify that this does work and you will feel full enough to self regulate.
The issue with having high resting insulin is that if you are over a certain amount you physically cannot access body fat. So restricting calories doesn’t lead to losing fat, it leads to you being damn hungry.
Don’t count calories, because a calorie calculator will never be able to tell you how much you need on any given day. You do not fill up your car with the same amount of gas every day, do you? No! It depends entirely on how much you drove, how fast, and where. Same thing with your body. You know when you need to refuel (and by how much) via your fuel gauge. Same thing with hunger signalling.
Fat to satiety. Eat as much fat as you need to stay full between meals (snacking is not ideal, if necessary snack on the fattiest thing you can get your hands on), calories don’t “matter” in that you should be going off of hunger signals, not an arbitrary number.
I have not tracked a single calorie in about 5 or so months, but I still consistently lose because I 1) eat when I’m hungry 2) don’t when I’m not 3) keep carbs and protein in line
Sorry if this comes off a bit scatterbrained, I’m in the middle of packing for ketofest, but hopefully this helps.
In short, NO do not calorie restrict. If you are hungry EAT. Any “extra” calories should come from fat, as this is what you’re using for energy (protein for maintaining muscle, carb to give a little leeway on what you can eat). Do not fat restrict either, your fat amount should be flexible and should vary depending on how hungry you are day to day. Some days you’ll eat a little and be fine, other days you’ll eat quite a bit more than usual - that’s fine, and normal. Don’t starve yourself, don’t restrict, listen to what your body is telling you.