Calorie requirements per pound of weight.

For a 2 LB fat loss per week of diet one male must consume no more than  12 calories/LB.

For Protein level adjustment one must consume .8 g/LB (or 150 grams, whichever is greater).

For Carbohydrate levels one must consume 20 g/day
(on a CKD or "Cyclical Ketogenic Diet").

Fat levels will adjust up to the remainder of the calories per day.

Intake levels

Myself = 185 LB

12 calories X 185 LB = 2220 calories per day (for a 2 LB/week fat loss)

20g carbs (for Ketogenic diet) = 80 calories
(1gram of carbs = 4 calories X 20 = 80)

185 X .8 = 148 grams (150 grams is greater so we will use 150 grams) 150grams protein = 600 calories (1gram of protein = 4 calories X 150 = 600).

600 cal (protein) + 80 cal (carbohydrates) = 680 calories.

2220 calories (Per day) - 680 calories (carbs + protein) = 1540 remaining for the fat consumption.
 

Fat = 9 calories per gram.
1540/9 = 171 grams of fat per day.

Summary

Calories/day (for 185LB male) =2220
1540 fat
  600 protein
 + 80 carbs
2220 calories

Grams/day (over the course of 5-6 meals)
 171 fat
 150 protein
  20 carbs

GOALS

185 LB @ 12 % body fat (caliper tested)
current composition

185 LB X .12 = 22.2 LB fat

185 - 22.2 = 162.8 LB Lean body mass (LBM).

Goal = 5% body fat

BW X .05 = LB fat

or BW X .95 = 162.8 LBM
or 162.8 LBM/.95 = BW

so 162.8 LBM/.95 = 171 LB
(162.8  is assuming zero muscle loss)

Goal = 171 LB @ 2 LB/week (185 - 171 = 14 LB loss) = 7 weeks dieting.

Notes

1.  The intake levels above are for Monday-Friday.

    Saturday is as follows…
    5 hours prior to Friday’s workout,
    consume 25 - 50g carbs with some protein.
    2 hours prior to Friday’s workout,
    consume 25 - 50g glucose and fructose (fruit)
    (the carb load begins immediately after
    Friday’s workout, for 24 hours)

    Calories = 2 X Daily limit
    4440 = 2 X 2220

4.5  gram carbs/LB LBM
4.5g X 162.8 = 733 grams of carbs
maybe a bit too high (experiment)

733 grams X 4 calories = 2932 calories

4440 - 2932 = 1508 remaining calories

1508 calories divided equally between fat and protein

754 calories protein (protein = 4 calories/gram)
754 calories fat (fat = 9 calories/gram)

754/4 = 188 grams protein
754/9 = 84 grams fat, maybe a bit too high (experiment)
 
 

Summary for Saturday =
733 grams carbohydrates
188 grams protein
84 grams fat
on Saturday only
(over the course of 5-6 meals)
 
 

2.  Sundays are as follows…

     2220 calories @ 60 % carbs, 25 % protein and 15% fat

     2220 X .60 = 1332 calories / 4 = 333 grams carbs
     2220 X .25 =  555 calories / 4 = 139 grams protein
     2220 X .15 =  333 calories / 9 = 37 grams fat
     (over the course of 5-6 meals)

3.  RDA Vitamins daily will be consumed.

4.  RDA Minerals daily will be consumed.

5.  ½ - 1 gallon of water daily will be consumed.

6.  4 - 5 grams sodium/day.