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Note that the calculations given here are simply meant to serve as a general starting point for the majority of people.ĭue to the many factors that determine your actual energy needs and metabolic tendencies, you will likely to need to adjust your diet after some trial and error. Nutrition Adjustments for Bodybuilding on the Keto Diet Therefore, this person should aim to eat 4290 calories per day, coming from 310 grams of fat, 322 grams of protein, and 54 grams of carbs (or less). 2091 x 0.65 = 2789 calories from fat = 310g fat (since fat has 9 cals/g).2091 x 0.05 = 214 calories from carbohydrate = 54 g carb (since carbs have 4 cals/g).2091 x 0.30 = 1287 calories from protein = 322 g protein (since protein has 4 cals/g).Multiply Total Daily Energy Expenditure by 0.75 for fat loss → 2789 x 1.25 = 2091 calories per day for fat loss.Calculate Total Daily Energy Expenditure → 2145 x 1.3 = 2789 calories.Example for a moderately active 165lb individual looking to lose fat on the keto diet: 4290 x 0.65 = 2789 calories from fat = 310g fat (since fat has 9 cals/g).4290 x 0.05 = 214 calories from carbohydrate = 54 g carb (since carbs have 4 cals/g).4290 x 0.30 = 1287 calories from protein = 322 g protein (since protein has 4 cals/g).Multiply Total Daily Energy Expenditure by 1.25 for muscle building → 3432 x 1.25 = 4290 calories per day for building muscle massĭetermine Keto Diet Macronutrient Intake:.Calculate Total Daily Energy Expenditure → 2145 x 1.6 = 3432 calories.
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Calculate BMR → 165lbs x 13 = 2145 calories.For fat loss: consume 25% protein/70% fat/5% carbs as percentages of total calorie intake.Įxample for a highly active 165lb individual looking to build muscle on the keto diet:.For building muscle: consume 30% protein/65% fat/5% carbs as percentages of total calorie intake.With that understanding of the main goal of bodybuilding on the keto diet, let’s take a look at how you calculate your dietary needs for both building muscle and losing fat.Ĭalculate Macronutrients for Bodybuilding
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How to cut bodybuilding keto how to#
You’ll learn how to set up your own personal keto bodybuilding plan for building muscle and burning fat. This guide will walk you through everything you need to know about bodybuilding on the keto diet. However, few articles seem to address the potential of the keto diet for bodybuilding. If you’ve had the chance to peruse our catalog of content, you likely know how great the ketogenic diet can be for fat loss. Bodybuilding on the keto diet is an effective way to improve your body composition (i.e.