197.0 (9am)

Optimal nutrition recommendations: The recommended daily ratio between P, F and C in the ON (calculated per 1kg of IDEAL body weight) is 1: 3.5: 0.8 (10%, 82% and 8%), and for an overweight person 1: 2.5: 0.8 (12.5%, 77% and 10%), until the body weight is stabilized in the normal range. Ideal body weight calculated as height in cm - 100. For me this is ideal body weight of 69kg (152.1 lbs). (BMI calculator says that would make my BMI 24.2, which is at the upper end of "normal weight"). 62 kg (136.6 lbs) would put me smack dab in the middle of "normal weight". Frankly, I would like to get under (and STAY under) 175 lbs. From there I don't really care too much. I would just like to find a weight that I don't have to struggle too hard to maintain. Mentally it is too hard to keep going up and down the scale. 142 lbs was the weight I was so happy at when I was age 19. (64.4). HAMWI METHOD: IDEAL BODY WEIGHT calculates me at idea (large frame) at 147 lbs. Using all of that, I would say I could use 65 kg as my ideal body weight (143.3 lbs). The recommended daily ratio between P, F and C in the ON (calculated per 1kg of IDEAL body weight) is 1: 3.5: 0.8 (10%, 82% and 8%), and for an overweight person 1: 2.5: 0.8 (12.5%, 77% and 10%), until the body weight is stabilized in the normal range. So for me, weightloss would be recommended at 65 grams protein 162.5 grams fat 52 grams carbs Total calories recommended : 1930 That doesn't seem like that is low enough. What is funny to me though, is that the 65 grams protein + 52 grams carbs seems to be spot on to what has been working for me. From what I understand, the fat calories that aren't eaten, come from body adipose tissue, but the influx/outflux affect satiety/hunger signals. But because the difference is always going to be made up by the body, regardless of whether I eat the fat or just use my bodies stored fat, I should be hitting this ketogenic ratio.