I wouldn’t tell anyone something like that unless they were unaware they were eating an apparent deficient, or toxic amount. You have roughly 68kg of lean mass, and are eating 1.1g/kg of protein … which is easily above a deficient amount (<57g), and well below a potentially toxic amount (>226g).
I know someone who gained weight for the first 6 weeks. The first weight loss is most likely a change in accounting as you drew down stored glucose preparing to start switching to being fueled on fat. It’s like a signing bonus you get when you switch teams, if you go back you have to give it up … but it’s not your salary that you get from showing up week in week out. That is the actual reduction in stored body fat.
Gout can get worse in the first few weeks of keto. The reason is in the early days you make ketones and you can’t use them so you pee them out. Oxalic acid competes with Acetoacetate (one of the ketone bodies) for filtration in the kidneys - so you can see a small increase in retention of oxalic acids which means more chance of precipitating out crystals in your joints. After a few weeks you start using your ketones and urine disposal drops and how your oxalic acids drop below what they were before keto.
So short time, maybe some gout symptoms, long term fewer … is my expectation.
68g to 102g would be in the ballpark. You could eat up to 225g but it would be wasting protein for energy and not burning fat.
All you need to do is lower carbs as much as you can, don’t aim to eat 20g, try to eat as few as you can - but try not to go over 20g. Protein is in a good range to start - you just need enough to not lose lean mass to start off. You can try playing around with upping or lowering protein later.
What we really need to talk about is fat. Fat is how we get our calories on Keto - we aren’t trying to get any from carbs, and we’re not eating protein to turn it into energy, we’re eating protein to build our bodies.
If you have a Fat macro that you are aiming to hit, then that would simply be a restatement of caloric restriction - but this time eating food that presumably has some satiety benefit that allows you to live with the restriction easier than caloric restriction of say a low fat diet.
This isn’t really how nutritional ketosis works.
The point is to let satiety determine how much fat you need. Not in a meal - I mean, you don’t eat pure fat, or rarely do. What you do is converge on the right amount. So you might make a meal using fatty meats and some low carb vegetables, and if you were still hungry after that meal you might next time add some butter to the vegetables, or a hollandaise sauce to the meat.
The reason you want to use satiety is because THAT is a calculus your body does to factor in all it’s access to energy from storage, it’s anticipated demands for energy, and if you meet satiety then your body does not need to make cost savings by lowering your metabolic rate, or scavenge other sources of energy such as using lean tissue to make extra energy to make up your shortfall.
And it could be that for a few weeks you don’t lose weight. Your body may not have access to enough body fat. In the early days you are a recent glucose burner, who is only just starting to begin the adaptation to become really good at burning fat for energy. THAT process takes 2-6 weeks of ultra low carb intake.
But when you are finally adapted to burning fat for energy you may go hours or even days between feeling hungry and you might become satiated earlier and you may just feel spontaneously like doing some exercise … you will find people think that this is obviously how a ketogenic diet works … it makes you eat less and move more.
But the reality is that a ketogenic diet releases access to energy from storage for the calculus of how much your body thinks it needs to eat, and how much energy it thinks you can spend - those (how much you eat and how much exercise you do) are effects of access to body fat for energy, not causes for using body fat for energy.
