How to start off the metabolic flexibility approach

[Amalbe1]

I'm planning on starting the fortitude training along with playing sports 3-4 times a week. Been on a ketogenic diet but feel like I need carbs to really be at my best with performance especially when it is high intensity sports-- I still want the benefits of a keto diet but of course, I am playing these sports anywhere from 1-2 hours when I do. You mentioned that metabolic flexibility was the best of both worlds so considering on taking that route. My current macros are 161 protein 161 carb 31 fat.
2213 calories. How much carbs do you think is best to start off with with the goal to still cut. Thanks!