November 2022 Recap: Exercise: 2545 kcal, Food: 2227kcal (Fat: 90.34g, Protein: 126.07g, Carbs: 137.56g, est. alcohol 359 kcal)
October 2022 Recap: Daily Average: Exercise: 2488kcal, Food: 2004kcal (Fat: 80.39g, Protein: 114.24g, Carbs: 107.81g, est. alcohol 392 kcal)
On the long-term trend (measured by TrendWeight.com), I gained 2.7 pounds over this time last month. My body fat percentage went up by .6 percent, and my fat mass went up by 2.0 pounds. My lean mass went up by .7 lbs. I ate 223 more calories per day on average, and I burned 57 more calories per day. I ate in a calorie deficit for most days of the month, but I had some large meals that caused weight gain.
My average carbs went from 108 to 138 total grams per day on a 76-gram target. My average fat intake went from 80 to 90 grams per day on a 76-gram target. My protein went from 114 to 126 grams per day on a 152-gram target. My estimated alcohol intake (total calories minus macros multiplied) went from 392 to 359 calories daily.
I ended the month at 222.8, up 4.8 from the last day of October (which I ended with a true fasting-mimicking diet -- I did not finish the month that way in November, and I am up in water weight). My low weight for the month was 214.2 on 11/17, up .2 from last month's low. My lowest body fat percentage was 29.0 on that same day. That was the same as my low BF reading for October.
For December, I will continue to align protein with my lean mass (152 grams for 152 pounds). I will target half that each for carbs and fat (76 grams). The calorie target will be about 1596 for food. This is based on an estimated 1971 sedentary daily calorie burn and an estimated 1791 Basal Metabolic Rate (per keto-calculator.ankerl.com). I track exercise calorie burn with a Fitbit, but I do not use that to set a calorie target. These numbers work, but I need to achieve them.
