What is the amount of carbs for someone eating around 2000-2500kcal a day?

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What is the amount of carbs for someone eating around 2000-2500kcal a day? (Burning 500-1200 during training).

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0-20 grams carbs
.6-.8 x Lean muscle mass = protein grams
The rest of your calories are fat grams
Up to TDEE and beyond if needed

What kind of training ?

There is a fat adaption period with an expected decline in performance initially

If you are new to Keto
And have an upcoming marathon or event

Timing is definitely a consideration

It may be better to wait until after that event to transition to keto.

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Some people will count total carbs
Some will count net ( with fiber deducted )

I count total
( because the results are better for me )

Try to think of fat as your energy source now
( carbs won’t be needed ).

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0-20 rule of thumb at 5%….I prefer under 10gr a day personally and perform much better.

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You don’t need any carbs on keto!! But sub 20g is good to aim for (regardless of TDEE or training regime). Remember fat is your new fuel so that‘s what you main part of your food intake needs to be..

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It’s a personal decision but IMO needs to reflect your level of insulin resistance and where you are in your journey with keto.
I’m a fan of 20g total or less. Why? You don’t need them. It doesn’t matter the level of activity, they are unnecessary. So my theory is to go as low as possible to stabilise BS and help with fat adaptation.

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