nickyalberts123's Journal, 18 Apr 21

I have a deficit of not much, about 200 cals a day on food and then whatever else I can get in from exercise. My BMR is low, about 1580 and I eat about 1400 a day. 

I eat around 1700cals a day (I am tall) and also increase deficit with exercise x3 per week..  

Ps: keto rocks 😍 

Thanks guys 👏🏼 

I eat around 1500cal pd, but it fluctuates a lot between 1100 and 1500cal - my BMR is around 1800cal so I'm also not aiming for a massive deficit, slow and steady wins the race - 22kg down in a year, although it's much much slower now 

don't do keto before consulting a dietician. it can be very dangerous. 

I see a dietician with keto and had been doing it on my own since Jan and lost very nicely that way. Also have kidneys checked monthly for an illness I have and all hundreds. Dietitian was great on advising on my autoimmune illness and total calorie intake etc (I was too low) but on my own my macros were good  

Didn't answer you re my deficit. My bmr is 2200 and I eat 1700 (or thereabouts, sometimes more) so deficit of 500 and then increased with exercise x3 per week