@ZuleikaD My experience may be relevant in this context. At 71, 6’0", 175-180 lbs, retired and relatively sedentary male, I started keto with the intention primarily of adopting a healthy lifestyle to get the most out my remaining years. I also wanted to get down to 160 lbs which feels much better than 180 lbs. Not knowing much about anything I adopted a very strict keto diet regimen, weighing and measuring food portions to predetermined fat:protein ratios as best as I could determine from multiple online sources. Also not knowing anything I presumed my daily energy need was probably around 1800-2000 calories. So to lose the weight I started out eating 1500 calories per day.
Almost immediately I started losing about 2 - 2 1/2 pounds per week. After 2 1/2 months I had lost about 25 pounds and I decided to stop. Doing nothing else with my daily diet, every couple of weeks I upped my daily calories by 200. Doing this slowed the weight loss but did not stop it. I continued to lose weight, although more and more slowly, until finally I got to 2500 calories per day. At that point (May/June 2017) the weight loss stopped and I weighed 150 lbs.
A year later (June 2018), with no changes to overall ratios and diet intake, still weighing 150 lbs, I landed a full-time job at my local Walmart. This requires lots of standing (no sitting on shift) and walking. I started losing weight again! I went down to 145 lbs before I got my daily calories up to 2800 where the loss stopped.
I eventually reduced my daily calories to 2700. If I eat my 2700 daily(+/-100) I maintain my weight, less for more than a few days (3-4?) I lose, higher for more than a few days (again 3-4?) I gain.
- Weight: 141 lbs
- BMI: 19.1
- Lean mass: 124 lbs
- Fat mass: 17 lbs
- Body fat: 12%
Basically during my 2 1/2 years of eating keto, my diet regimen has not changed overall other than my exact fat:protein ratios. My current ratio is based on protein intake as suggested by Bikman: 1.4 g/kg of total body weight. This is the higher side of Bikman’s recommendations because as a 73-going-on-74 years young male I think I need a bit more protein. This currently works out to 90 grams of protein per day. My fat intake is based on protein times my ratio to total 2700 calories.