What is your lean body mass?
How many grams of protein do you consume daily?
If you track your intake, how much protein do you aim for in each meal?
If you exercise then on a scale of 1-10 how often and how intense?
NOTE: Just to clarify, lean body mass ≠ actual body mass
It all depends on what makes your body comfortable. I know it isn’t what you want to hear but it is the truth. Learn to listen to your body. It will tell you what it needs as nutrition. It takes sometimes years to figure it out. I have been at this process for about 15 years and just this past year figured it all. Your body has a checks and balances. For me it is my blood pressure first, I don’t have any blood sugar issues, but I also look for my energy levels and how I feel in general. When I eat correctly for my body’s needs my blood pressure is great, my energy levels including my brain function is at its peak. And I don’t have issues with feeling ill. I am 77 years old, never been hospitalized and the worst illness has been a mild flu. My weight isn’t ideal by my doctors belief in the charts but he has come to understand and accept my reasoning. As I am not on any prescription medication for the first time since I was 28 years old. It is all due to eating real food, no processed food, no fast food, no soft drinks, very little wheat items. And when at all possible I don’t buy my fruits, vegetables, dairy, meat from a store, I get it from the local farmers. It is well worth the little extra cost because it keeps me out of the doctor’s office and off prescription medication
Your thread’s title suggests you’re trying to “optimize” your protein intake. That could mean a range of things - depending on your current health situation and your objectives.
But it’s unclear to me how other folk’s answers to the questions you’ve posed would help you optimize anything that’s relevant to your personal situation. 
Perhaps explain what you’re trying to achieve in the context of your current health profile - then ask if anyone has any relevant guidance to share?
Sure thing.
My plan to lower my body fat from 20% to 15% within two months (or lower if I can), so far this is going well. Plan is to also increase testosterone by suppressing aromatase which synthesizes estrogen based on my insulin level.
I am a highly active person, strength training 3 to 4 times a week, football⚽️ (or soccer as you call it there) matches twice a week and HIITs 3 times a week.
My plan is to just have a body that is fit for college 
before I switch back to carbs
Sounds like you’re off to a great place with your current physical activity and goals. As a young guy, you can likely tolerate lots of bad choices (unlike us older folks 
), but you’re trying to make the best ones. Kudos!
Building muscle does require higher levels of protein than what the average person needs. So again, polling the crowd wouldn’t be relevant for your situation.
I’ll leave it to others who are into body building to address specific suggestions (e.g., dietary protein grams per kg of lean body weight), but I will make a broader comment…
“Switching back to carbs” is akin to an alcoholic “switching back to liquor” or an ex-smoker “switching back to cigarettes.” In short, whatever good you do for yourself by restricting carbs will be undone by going back to poor eating habits - with highly addictive characteristics.
Once you find a healthy way of eating (and discover which are the unhealthy foods to avoid), it seems wise to continue down that path. Sorry, but that’s how health works. 
I don’t know my LBM but take a guess, maybe 50kg or something 
That sounds good enough. Not like it matters much as I can’t optimize my protein intake…
Why would it matter? My aim is 130g per day, it doesn’t matter if I have 1 or 5 meals. (I do like 150g protein for a meal… That’s lovely…)
No idea what is 10. 2 marathons a day? A full body workout and 10km cycling? I can’t put numbers to these things. If you ask about a pain, I have the same problem: I have NO IDEA that my biggest pain ever is 4 or 10…
I can say that I am way less active than I would be happy with. I am working on going back to 2 full body workout per week (I never could do 3 but if I will be able to do it, I will), about 1 hour walk a day, sometimes 2, it would be nice to do some longer hiking tours and cycling and running as well. I would consider that an okay but definitely not very active lifestyle, still couldn’t say a number.
Varies. I don’t even track it all the time. 130-180g is normal, 80-130 is super rare, 180-260 is more frequent than I would like and I have ~30g protein days when I do fat fast days. They are my allies in minimizing my protein intake.
My goal is 130g even if it’s way over 2g/kg for LBM because my body refuses to accept anything less under normal circumstances but keeping it close to 130g is still a too big challenge.
I wonder why you want to go back to carbs… Some people find that they can’t do low-carb let alone keto, they need much more carbs so they don’t even do it short term. I get it. Surely some people do keto for a while for some reason and go back to carbs and they are fine there, it’s a bit odd but I can imagine that. Many people have success on keto and lose it when go back to carbs. BUT going back to carbs can mean so many things, it can be a very healthy low-carb diet, even… And IDK your reasons anyway.
Approximately 81 kg.
I estimate somewhere around 250 g (1/4 of about 2 kg of meat)
Around 125 g.
Exercise fascinates me. I could sit and watch it for hours. (With apologies to Mark Twain.)
Just remember that a low-carb diet is like showering. The benefits go away if you stop doing it. Life is so unfair like that, as Andreas Eeenfeldt points out.
Please explain this?
My plan is to just have a body that is fit for college
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How old are you? Losing weight can get you that 5%. Be careful, as you may not be consuming enough food for your level of exercise. At a minimum, I would aim for 1.6 g/kg/day of protein as a minimum. However, the ideal amount can vary from person to person, but the data suggests that for active people with normal kidney function, one gram per pound of body weight per day (or 2.2 g/kg/day) is a good place to start. This is 3x the RDA. This is a lot of protein to eat. It is best to spread it out throughout the day. It really is a trial and error process. If muscle mass is declining, then up your intake. Are you going to do a DEXA scan? How will you know if you have achieved your weight loss without sacrificing muscle mass?
I agree that sticking to Keto is better for your well being but unfortunately its Achilles heel is its inferiority to a higher Carbs diet in sports which require quick bursts of energy. I could find a compromise by doing a high carb/low or moderate GL diet (e.g: Barley bread, sweet potatoes, etc), which shouldnt significantly affect blood sugars. I believe that the bigger issue nowadays is that many of our foods are ultra processed and filled with oils high in omega 6 (Sunflower, Canola, Corn, etc) which is the most common cause behind heart diseases nowadays.
To simplify it, high insulin increases aromatase activity (enzyme which raises estrogen)
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I’ve decided to take the advice in the thread and just listen to my body, my target is around 110g of protein a day (roughly 63.5 kg lean body mass), but if it’s not enough then I will make sure to increase it. The good thing about doing Keto+IF is that ketosis is more efficient at using protein and old proteins are recycled during IF.
It seems like you have been hitting the gym for a long time, or you’re just naturally taller haha.
So essentially 3 times your lean body mass
Thanks for your comment, the reason I ask is because I constantly see youtube videos warning me of consuming too much Protein on Keto as it could cause gluconeogenisis, to clear those doubts I decided to ask people in this forum about it as they have far more experience on a keto diet.
I’d say more than a 10/10 haha. Question btw, do you do HIITs? Specifically sprinting.
The plan is that I generally eat foods that are low to moderate GL but still high carb to ensure I can get quick bursts of energy during my matches while still maintaining stable blood sugar levels most of the time.
Also prefer avoiding ultra processed foods and unhealthy oils such as Canola, corn, Sunflower, etc.
IF will be continued after the diet as it was already a routine before starting this fiet
Keto is an excellent diet for endurance but falls short in exercises that require lots of acceleration, speed, and agility. Perhaps you or someone on this thread could correct me on that.
When you buy from local farmers what do you usually look out for before buying from them?
There seems to be some controversy over whether gluconeogenesis is supply driven or demand driven, though. This is a post from a few years back (if you expand the post there’s a chart and article link), we’ve had a few other discussions about it you can find if you use the website search engine for gluconeogenesis. I think the general consensus was that it’s demand driven, in other words you’ll only produce as much glucose as you need regardless of how much protein you intake.
Sadly no, I can’t run (much. I can do 100m downhill or something… Okay, sometimes without downhill too…). I really want to learn as I consider it a must as a healthy land mammal… But I just can’t bring myself to do much.
Good luck for your after-keto times! It’s quite individual what works for us and it really seems you will do it in a health-conscious way! many people on this forum seem to think high-carb is SAD and unhealthy. But there is zillion ways to do high-carb… It doesn’t mean one consume any highly processed food, added sugar or seed oils. And while natural sugars may be bad for many in bigger amounts, it’s not true for everyone. I am very fine with animal sugars myself but of course it keeps me low-carb High-carb is definitely not my way so I wouldn’t do it even for gains (anyway, I believe a little carbs around workouts should do the trick. maybe not even that is needed, I don’t know) but it’s not my top priority anyway, I just would love to get as muscular as I can be (it’s not much, I am a 48 years old female, very lazy, super stubborn, somewhat determined, we will see).
Yeah I don’t need that either. I want strength and muscle mass. A half marathon would be nice one day (if I ever learn how to run) but I wouldn’t care about my speed at all (as far as it’s above my walking speed).
I am looking forward to others talking about the importance of carbs when it comes to certain or just intense enough exercise. It never was very important for me as I just didn’t do that kind. Anyway, I would feel if my body couldn’t keep up. But I really wouldn’t like to eat much carbs regularly as my body very clearly communicated it doesn’t like it. But it’s possible that if I burn it off right away with exercise, it’s different. It would make much sense. It still wouldn’t allow high-carb, I never go back to that.
I don’t fear protein (I mean gluconeogenesis) as that myth was debunked AND it’s not like I don’t try to eat as little protein as possible already. Anyway, if my body says it WILL get 130+ g protein a day or else bad things will happen to me, I don’t try to go much lower 
(Just carefully. I had some 100g OMAD days though I typically need much more protein for such a meal. 100g protein is very little food, even if it’s quite fatty.)
Your 110g protein sounds good as a starting point!
Worthwhile reading for athletes - these respected researchers have studied this topic with some rigor…
https://www.artandscienceoflowcarb.com/the-art-and-science-of-low-carbohydrate-performance/
Find it on Amazon.
I pay from the small farmers locally, not the large ones .I don’t want fruit and vegetables that have had lots of chemicals used. I want only pasture fed meat.
Once fat adapted, you will have metabolic flexability. Best of both worlds. It is not an “either or” situation. Once the intensity increases and your blood lactate level rises above 2 mmol/L (Zone 2), the body starts to burn more glucose than fat. As the intensity increases, so does the demand for glucose. Fuel according to your workout. Steady-state endurance workouts done at low intensity do not require carbs if fat-adapted and can be done for hours. These can be done in fasted states.
Eat a variety of foods to maximize gut health, ensuring the best quality that your budget allows and is available to you, and minimizing the ultraprocessed. I would strongly suggest that you do a DEXA scan. This will provide empirical data on current fat and muscle mass. Think of it as a baseline. I have 15 years worth of DEXA scans and can see exactly what is happening to my fat and muscle mass as I get older. Cost is about $100, approx.
