If the guide says I should eat 0.6-0.8g per 1lb & I’m 147 lbs does that mean I should be eating 88gms of protein? (That seems too high to me.) Or do you only count lean muscle mass? If that is correct, do I just deduct BF (18%) from my total body weight (147) & multiply that by 0.6 to get my grams of protein to eat per day? I run x3 & lift x2 a week so how do I factor that in? I’ve been Keto for 7mths now & fairly close to my goal weight & progress has slowed. Any advice/help?
Madlyon Devine 15% is low for a lady (over a length of time) and can be detrimental for health and hormones. So please be aware. Maybe your issue is you now need to start adding more muscle to be on show under the reduced fat cover? I’m personally 17% but as I’ve been in a gym for over 20years ( god I’m old lol ) I’ve got plenty of lean mass that a) gives me my curves ( in and out and lifted in all the right places) and b) means I look toned , lean and fit rather than ‘flat’. Does that make sense? I’d start eating higher calories ( from fat ) and do less running and lift more.
Also be aware that keto is a protective woe. Remember you’re already at a low bf% and it will fight you to go lower ( hence why you’re kind of at a standstill…. when I dipped to 15% I had a few issues arise ( mu body wasn’t happy) so I went back to 17% and am at my ‘happy place’. I’ve maintained there for pretty much the last year but look more lean the more muscle I add. I’ve been keto nearly 3 years.
If you already have a high amount of lean muscle mass your using protein efficiently and don’t need as much, but if you struggle to gain muscle them you need more than recommended cos your not as efficient utilizing ingested protein and have a higher rate of protein turnover, this is only relive the if muscle gains is a goal.