Protein Intake On Keto: How Much Is Enough?

The keto diet is a low-carb, high-fat, and moderate-protein eating plan that was originally developed to help control diabetes and treat epilepsy in children. The keto diet is unique from other low-carb diets, like the Atkins and Paleo diets, because it recommends a moderate protein intake.

The keto diet typically includes 70 to 80 percent of daily calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from carbohydrates. For a 2,000-calorie diet, this means consuming about 75 grams of protein per day.

The keto diet works by depriving the body of glucose, its preferred energy source, which is obtained from carbohydrates. When the body doesn't have enough carbohydrates, it turns to stored fat for energy, producing ketones that can be used as an alternative fuel source.

The keto diet aims to deplete stored glucose, lower insulin levels, and encourage the body to enter a state of ketosis, where it uses fat for energy, leading to potential weight loss.

To achieve and maintain ketosis, it's important to consume the recommended amount of protein. Eating too much protein can lead to gluconeogenesis, where the body converts excess amino acids into glucose, potentially sabotaging weight loss efforts.

Experts recommend consuming between 1.2 to 2.0 grams of protein per kilogram of body weight on a keto diet. This amount ensures the body gets enough protein to maintain muscle mass and improve body composition without causing weight gain.

However, protein intake may vary depending on age, gender, weight, activity level, and individual needs. For example, those looking to maintain muscle mass while losing weight, recovering from injury, or managing health conditions like type 2 diabetes may require a higher protein intake.

It's important to note that consuming too little protein can also be detrimental, leading to decreased muscle mass, slower wound healing, and increased risk of frailty in older adults.

In summary, while the keto diet emphasises fat intake, ensuring adequate protein consumption is crucial for maintaining overall health and supporting weight loss goals.

Aim for 1.2-2g of protein per kg of body weight

The keto diet is a low-carb, high-fat, and moderate-protein eating plan. It was first introduced in the 1920s as a treatment for epilepsy in children. Today, it is widely recognised as an effective tool for weight loss and body composition improvement.

The keto diet recommends that 70 to 80% of your daily calories come from fat, 10 to 20% from protein, and 5 to 10% from carbohydrates. For a 2,000-calorie diet, this means consuming around 75 grams of protein per day.

However, the ideal amount of protein can vary depending on individual factors such as age, gender, weight, and activity level. A common recommendation is to aim for 1.2 to 2 grams of protein per kilogram of body weight. This range has been shown to help preserve muscle mass, improve body composition, and provide various health benefits for people on keto or other low-carb diets.

For example, a person weighing 68 kilograms should consume between 81.6 and 160 grams of protein per day. It's important to note that this range can be adjusted based on your specific needs and goals.

To calculate your ideal protein intake within this range, you can use the following formula:

• Convert your target weight to kilograms by dividing it by 2.2.
• Multiply that weight in kilograms by 1.2 to get the lower end of your target protein range.
• Multiply by 2.0 to get the higher end of the range.

For instance, if your target weight is 150 pounds (68 kilograms), your protein range would be:

68 kg x 1.2 = 81.6 g protein (lower end)

68 kg x 2.0 = 136 g protein (higher end)

This calculation provides a flexible target range that can be adjusted based on your lifestyle and goals. For example, a male who frequently lifts heavy weights may want to aim for the higher end of the protein range, while a smaller female who doesn't do much weight training may be better off at the lower end.

It's worth noting that some experts recommend a slightly different range of 1.5 to 1.75 grams of protein per kilogram of 'reference body weight' or 'ideal body weight'. This range aims to base protein intake on normal lean body mass rather than total body weight.

Additionally, if you're trying to lose weight, incorporating a caloric deficit into your keto diet may require a higher protein intake to help preserve or build lean muscle mass. In this case, a range of 2.4 to 3 grams of protein per kilogram of body weight may be beneficial.

Overall, aiming for 1.2 to 2 grams of protein per kilogram of body weight is a good starting point for most people on a keto diet. This range helps support muscle maintenance, weight loss, and various health benefits associated with the keto diet. Adjustments can then be made based on individual factors and goals.

Spread protein intake over 2-3 meals

It is recommended to spread your protein intake over two to three meals a day. This is because protein is extremely filling, so it can be challenging to meet your goal if you try to cram it all into one meal. This is especially challenging for people following intensive intermittent fasting protocols like 20:4 or one meal a day (OMAD). If you can, it is best to divide your protein intake evenly throughout the day to ensure you get enough.

If you are an intermittent faster, you may want to increase the protein portions at your two meals. For example, in the 70-gram example above, you could eat larger portions of fish at lunch and chicken at dinner, or add hard-boiled eggs at lunch and have a piece of cheese after dinner.

If you eat one meal a day (OMAD), it may be challenging to eat enough protein. Consider eating OMAD a few times a week and having more protein on the other days. Or, if you prefer to eat OMAD every day, consider eating within a two-hour time window. This will allow you to eat your meal and still have time to snack on nuts, cheese, or meats to increase your protein.

Prioritise healthy protein sources

When it comes to protein sources on a keto diet, it's important to choose high-quality, healthy options to ensure you're getting the most nutritional benefit. Here are some tips to help you prioritise healthy protein sources:

• Choose a variety of animal and plant-based proteins: Animal proteins such as meat, poultry, seafood, eggs, and dairy are considered complete proteins as they contain all the essential amino acids. However, plant-based proteins like tofu, nuts, seeds, and soy products can also be a good source of protein on a keto diet. Including a variety of these protein sources in your diet will ensure you get a good balance of amino acids.
• Prioritise unprocessed and organic options: Opt for unprocessed meats, wild-caught seafood, and organic eggs and dairy whenever possible. These tend to be higher in nutrients and lower in unhealthy additives or hormones.
• Be mindful of processed and bacon: While bacon is a popular keto-friendly option, it's important to limit your consumption of overly processed bacon, as it has been linked to an increased risk of heart disease and other health issues.
• Consider collagen and whey protein supplements: If you struggle to meet your protein intake through whole foods alone, collagen or whey protein supplements can be a convenient way to boost your protein intake. Just be sure to choose high-quality, trusted brands.
• Pay attention to your body's needs: Everyone's protein needs are unique, depending on factors like age, activity level, and health status. Listen to your body and adjust your protein intake accordingly. If you're recovering from an injury or surgery, for example, you may need more protein to support the healing process.
• Focus on adequate, not excessive, protein: While protein is important, there is such a thing as too much. Excessive protein intake can lead to gluconeogenesis, where your body converts excess amino acids into glucose, potentially sabotaging your weight loss efforts. Aim for a moderate protein intake within the recommended ranges.
• Don't forget to include other nutrients: Remember that a keto diet is not just about protein. Be sure to include a variety of healthy fats and low-carb vegetables in your diet as well. This will ensure you're getting a balanced mix of nutrients and supporting your overall health.

Adjust protein intake based on activity levels

The amount of protein you should eat on a keto diet depends on your activity levels, among other factors. If you're an athlete or engage in resistance training, you may need more protein than someone who is sedentary.

Resistance training, such as weight lifting, increases your protein requirements. If you're strength training, it's recommended to aim for a protein intake at or near the top of your range, especially if your goal is to gain muscle. A total protein intake of up to about 1.6 g/kg/day may help increase muscle mass. However, keep in mind that even with rigorous training, there is a limit to how quickly you can increase muscle mass, regardless of how much protein you consume.

If you're consuming a calorie deficit and aiming for weight loss, you may benefit from a higher protein intake to help preserve or build lean muscle mass. This could be upwards of 2.4 to 3 g/kg per day.

On the other hand, if you're sedentary or have a less active lifestyle, you may need less protein. In general, a protein intake within the range of 1.2 to 2.0 g/kg of body weight is recommended for most people, and this range has been shown to preserve muscle mass, improve body composition, and provide other health benefits.

It's also important to spread your protein intake evenly throughout the day. This is especially important if you're following an intermittent fasting protocol, as it can be challenging to meet your protein goals in a condensed eating window.

Additionally, if you're an older adult, you may need a higher protein intake to maintain muscle mass and physical function. Research suggests that a protein intake of more than 20% of calories from protein can be beneficial for older adults.

In summary, adjust your protein intake based on your activity levels and individual needs. If you're active and aiming for weight loss, a higher protein intake may be beneficial. If you're sedentary, you may need less protein. Remember to spread your protein intake throughout the day and adjust your intake based on your specific goals and health status.

Avoid overconsumption of processed meats

Generally, people following a keto diet need anywhere from 20 to 30 per cent of their calories from protein. According to ketogenic diet experts, the ideal way to calculate protein needs is in grams per kilogram of body weight (g/kg body weight). They recommend a target range of 1.2-2.0 g/kg body weight, depending on your lifestyle. For instance, a male who lifts heavy weights often may want to eat at the higher end of the protein range, while a smaller female who doesn't do much weight lifting may be better off with a lower intake.

Processed meats include ham, sausage, bacon, deli meats (such as bologna, smoked turkey and salami), hot dogs, jerky, pepperoni and sauces made with these products. They are transformed through curing, fermenting, smoking or salting to boost flavour and shelf life.

The World Health Organization announced in 2015 that processed meat was "carcinogenic to humans", citing "sufficient evidence" that it caused colorectal cancer. The World Cancer Research Fund International recommends eating little, if any, processed meat, and limiting red meat to about three portions (or about 12 to 18 ounces) per week.

Excessive consumption of meat and meat products is often associated with overconsumption of energy and fat, resulting in excess weight, obesity and an increased risk of chronic diseases, such as cardiovascular disease and type 2 diabetes. In addition, certain components of fresh and processed red meat may further increase the risk of these diseases and predispose consumers to cancer, particularly colorectal cancer.

A growing body of scientific evidence links excess meat consumption, particularly red and processed meat, with heart disease, stroke, type 2 diabetes, obesity, certain cancers and earlier death. Diets high in vegetables, fruits, whole grains and beans can help prevent these diseases and promote health.

While meat can be a good source of protein and other essential nutrients, most Americans eat more than 1.5 times the average daily protein requirement. The majority of the protein foods consumed in the US are meat and animal products, which are often high in saturated fat and cholesterol.

Therefore, it is important to limit your intake of processed meats and fill up on plant-based proteins, such as beans, peas, lentils, soy products, nuts and seeds, instead.

Frequently asked questions