This interests me because I eat to macros and a calorie target zone.
Let me state upfront that I did not lose a lot of weight when I started keto, only about 35 pounds and that during the first 6 months or so. I’m a 75 yo male (started keto at the age of 71), 6’0" height, 145 pounds weight and overall lean composition. I have been lean all my life and weight was never an issue. Only since turning 60ish did my overall weight start to creep upwards to the point of feeling uncomfortable. So maybe my experience overall is not very useful. But I think my approach to macro/calorie management is useful and maybe helpful.
As an older male the most important number for me is protein. I don’t want to lose lean mass which can happen as we age due to decrease in testosterone and growth hormone. In fact, I struggle to maintain my weight rather than to lose it. I also make sure I include several grams of collagen protein every day since with increasing age we gradually lose the ability to make it. I use Bikman’s recommendations for protein of 1 1/4 - 2 grams per kilo of total body weight. My current value is 1.8. That gives me the number for protein, from which in combo with total daily calories I calculate fat.
It took me the better part of a year of experimentation to discover the macro/calorie combo that works for me. In other words it required some testing and observation, primarily of two factors: whether or not I gain/lose/maintain overall weight and fat and whether I feel alert and energetic rather than hungry, tired and/or lethargic. Note: a tape measure and calipers are a worthwhile adjunct to a scale. The scale can give you only overall gross weight, the tape measure and calipers help determine fat comp. There are several online calculators that will convert your measurements into an estimate of % BF.
I determined my macros by trial and error. I suggest you do likewise, not simply accept some generalized recommendation you read on a website. I currently don’t do anything approaching a daily ‘excercise’ routine. Although, I have been an avid cyclist most of my adult life, so I have pretty good legs! I work full-time at Walmart and the job requires standing and lots of walking during my shifts. Also, a fair amount of lifting and carrying heavy stuff. I also expend lots of emotional energy interacting with customers and staff. My primary tasks are supporting the front end staff.
As for carbs, I never look at food and think “how much of that can I eat and not kick myself out of ketosis?” I look at food in terms of fat and protein proportions; the carbs are incidental and minimal. My carb macro is 15 total grams, I never go over 20 and frequently below 10. It was challenging at first, but now it’s easy peasy. I don’t miss any of the carb-loaded foods I ate for decades prior to keto.
Best wishes and hope this helps.