Gym Lycan

Even on Keto or Intermittant fasting, you will still need to be in a caloric defecit. How much? Well 10% is easy, 20% is hard. My sweet spot, excuse the pun, is 15%.

There are various online calculators, I have used a few and they are consistent. My goal is 1600 calories a day to have a 15% defecit.

Try for yourself, Google “keto calculate calorie deficit”

I liked this one : https://www.ruled.me/keto-calculator/
This one, https://calculo.io/keto-calculator, disagreed by 200 calories. So try a few and just pick a goal based on what sounds most do-able.

Remember you can always, and WILL be adjusting this calorie goal ALL the time.

As Thomas DeLauer says, you measure your calories as an average of what you’ve consumed over 7 days. Not just one day. This is a big reason why Intermittant Fasting works so well.

I use MyFitnessPal (https://www.myfitnesspal.com/) to measure my food. Its the best app out there, available on the web – and mobile play store. Start using it and in a few days its second nature.

Get out there and get counting!