This is Maintenance? At a New Weight Low

My current (min/max) macros for my goal weight of 165-175 are:

Weight (min) 165 lbs Mutliplier Calories
Protein 165 g 4 660
Carbs 20 g 4 80
Fat 145 g 9 1305
Total 2045
Weight (max) 175 lbs Mutliplier Calories
Protein 175 g 4 700
Carbs 20 g 4 80
Fat 155 g 9 1395
Total 2175

Here’s my actual values from this past week:

I have been 5% over on my 175g max of Protein by 8 grams. Over 10% on my 20 grams of carbs by 2 grams and right in the range for fat. Overall, I am happy with my compliance with the diet. I would like to get closer to the 1:1 P:NPE ratio.

I have not been hungry and on some days feel even stuffed. Part of this is that I still do Intermittent Fasting (16:8).

So, How Is My Weight?

This morning, I hit a new low weight of 162.6 lbs. I’ve been running (short runs of 1.5-2.0 miles) for the past week and doing CrossFit 4-5 times a week.

Do I Need to Eat More?

The numbers indicate that my net calories (when adjusted for exercise) are around 2002.  When I calculated my TDEE I got 2589 kCalories/day. If that is accurate I am at about a 500 calorie deficit and should be losing around 1 lb per week.

I am losing a bit more than that. I need to increase my caloric intake by the 500 calories per day to stabilize my weight.

Author: Doug

I'm an Engineer who is also a science geek. I was pre-diabetic in 1996 and became a diabetic in 2003. I decided to figure out how to hack my diabetes and in 2016 found the ketogetic diet which reversed my diabetes.

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