Example 1: 200 lb male who is weight training
Step 1: Set caloric intake: 200 lb * 12 cal/lb = 2400 calories per day
Step 2: Set protein intake: 200 lb 0.8 g/lb = 160 grams of protein. Since protein has 4
calories/gram, this is 160 grams 4 cal/gram = 640 calories from protein
Step 3: Set carbohydrate intake. For an SKD, we will assume 10 grams of carbohydrate per day.
Since carbohydrate has 4 calories/gram, this is 10 grams * 4 cal/gram = 40 calories from
carbohydrate.
Step 4: To determine fat intake, subtract calories from protein and carbohydrate from total
calories.
2400 calories - 640 calories - 40 calories = 1720 calories from fat
Since fat has 9 calories/gram, this is 1720 calories / 9 cal/gram = 191 grams of fat
This person’s overall diet is:
Calories: 2400
Protein intake: 160 grams/day
Carbohydrate intake: 10 grams/day
Fat intake: 191 grams/day
Example 2: 150 lb female who is sedentary
Step 1: Set calorie intake: 150 lbs * 12 cal/lb = 1800 cal/day
Step 2: Set protein intake: 150 lbs 0.8 g/lb = 120 grams of protein. Since protein intake is below
150 grams per day, this should be adjusted to 150 grams/day for the first three weeks of the diet.
At 4 cal/gram, this is 150 grams 4 cal/gram = 600 calories from protein.
Step 3: Set carbohydrate intake: 10 grams per day * 4 cal/gram = 40 calories
Step 4: set fat intake
1800 cal/day - 600 calories - 40 calories = 1160 calories from fat
1160 calories from fat / 9 cal/gram = 128 grams of fat per day
After three weeks, dietary protein intake can be lowered to 120 grams per day or 480
calories/day. Thus fat intake must be adjusted upwards.
1800 cal/day - 480 calories - 40 calories = 1280 calories from fat
1280 calories from fat / 9 cal/gram = 142 grams of fat per day.
References Cited
- Council on Foods and Nutrition. A critique of low-carbohydrate ketogenic weight reducing
regimes. JAMA (1973) 224: 1415-1419. - Yudkin J and Carey M. The treatment of obesity by a ‘high-fat’ diet - the inevitably of calories.
Lancet (1960) 939. - Larosa JC et. al. Effects of high-protein, low-carbohydrate dieting on plasma lipoproteins and
body weight. J Am Diet Assoc (1980) 77: 264-270. - Fisher MC and Lachance PA. Nutrition evaluation of published weight reducing diets. J Amer