Leena Watts
The keto paleo diet combines the principles of the ketogenic diet, which focuses on high-fat, low-carbohydrate intake to achieve ketosis, with the paleo diet, which emphasizes whole, unprocessed foods similar to those consumed by our ancestors. When determining how much to eat on this combined diet, it’s essential to prioritize macronutrient ratios—typically aiming for 70-75% fat, 20-25% protein, and 5-10% carbohydrates—while also listening to your body’s hunger and fullness cues. Portion sizes should be adjusted based on individual factors like activity level, metabolism, and weight goals, ensuring adequate calorie intake to support energy needs while maintaining ketosis and adhering to paleo-friendly food choices. Tracking macros and consulting with a nutritionist can help tailor the diet to personal needs for optimal results.
| Characteristics | Values |
|---|---|
| Daily Macronutrient Ratio | Typically 70-75% fat, 20-25% protein, and 5-10% carbohydrates. |
| Carbohydrate Intake | 20-50 grams of net carbs per day (total carbs minus fiber). |
| Protein Intake | 0.8-1.2 grams of protein per kilogram of lean body mass. |
| Fat Intake | The remainder of daily calories after carbs and protein are accounted for. |
| Caloric Intake | Varies based on individual needs; focus on whole foods and satiety. |
| Food Sources | Grass-fed meats, fatty fish, avocados, nuts, seeds, non-starchy veggies. |
| Foods to Avoid | Grains, legumes, dairy (except ghee/butter), processed foods, sugar. |
| Meal Frequency | 2-3 meals per day; intermittent fasting is often incorporated. |
| Hydration | Drink plenty of water; electrolytes (sodium, potassium, magnesium) are key. |
| Supplements | Consider electrolytes, omega-3s, and vitamin D if needed. |
| Monitoring | Track ketone levels (via blood, urine, or breath) and adjust intake. |
| Individual Variation | Adjust ratios based on activity level, metabolism, and health goals. |
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What You'll Learn
- Daily Caloric Intake: Calculate macros based on activity level, age, and weight goals
- Protein Requirements: Aim for 0.8-1.2g protein per pound of lean body mass
- Fat Consumption: Prioritize healthy fats; 70-80% of daily calories from fats
- Carb Limits: Keep carbs under 50g daily, focusing on low-carb veggies and fruits
- Meal Frequency: Eat 2-3 meals daily, avoiding snacks to maintain ketosis
Daily Caloric Intake: Calculate macros based on activity level, age, and weight goals
When determining your daily caloric intake on a keto paleo diet, the first step is to calculate your Total Daily Energy Expenditure (TDEE), which is influenced by your activity level, age, and weight goals. TDEE represents the total number of calories you burn in a day, including basal metabolic rate (BMR) and physical activity. To find your BMR, use the Mifflin-St Jeor equation: BMR = 10W + 6.25H - 5A + 5 for men and BMR = 10W + 6.25H - 5A - 161 for women, where W = weight in kg, H = height in cm, and A = age in years. Multiply your BMR by an activity factor (e.g., 1.2 for sedentary, 1.55 for moderate activity, 1.9 for intense activity) to get your TDEE. This will serve as the foundation for your caloric intake.
Next, adjust your TDEE based on your weight goals. If you aim to lose weight, create a caloric deficit by reducing your TDEE by 10–25%. For weight maintenance, consume calories equal to your TDEE. If you want to gain muscle, add 5–10% to your TDEE. On a keto paleo diet, the focus is not just on calories but also on macronutrient ratios to maintain ketosis. Typically, 70–75% of your calories should come from fat, 15–20% from protein, and 5–10% from carbohydrates. Use your adjusted TDEE to calculate these macros: multiply your total calories by the percentage for each macro and divide by the calorie content per gram (fat = 9 cal/g, protein = 4 cal/g, carbs = 4 cal/g).
For example, if your adjusted TDEE is 2,000 calories, your fat intake would be 140–150g (70–75% of 2,000), protein would be 75–100g (15–20%), and carbs would be 25–50g (5–10%). Ensure your protein intake is adequate to preserve muscle mass, especially if you’re active. Age plays a role too, as older individuals may require slightly less protein and more healthy fats to support metabolic health. Use online calculators or apps to simplify these calculations, but always verify the results based on your individual needs.
Tracking your intake is crucial for success on a keto paleo diet. Use a food diary or app to monitor your macros and adjust as needed. If you’re not losing weight, reduce your caloric intake slightly or increase your activity level. Conversely, if you feel fatigued or lose muscle, increase your protein or overall calories. Remember, the keto paleo diet emphasizes whole, nutrient-dense foods like meats, fish, vegetables, nuts, seeds, and healthy fats while avoiding processed foods, grains, dairy, and sugars.
Finally, listen to your body and reassess your caloric and macro needs periodically, especially as your weight, activity level, or goals change. Consulting a nutritionist or healthcare provider can provide personalized guidance, particularly if you have underlying health conditions. By carefully calculating and adjusting your daily caloric intake and macros, you can optimize your keto paleo diet for sustainable energy, weight management, and overall health.
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Protein Requirements: Aim for 0.8-1.2g protein per pound of lean body mass
When following a keto paleo diet, understanding your protein requirements is crucial for maintaining muscle mass, supporting metabolic functions, and ensuring overall health. The general guideline is to aim for 0.8–1.2 grams of protein per pound of lean body mass (LBM). This range is tailored to individuals who are active or looking to preserve muscle while in a state of ketosis. Lean body mass refers to your total body weight minus the weight of your fat mass, as protein needs are directly tied to muscle maintenance and repair, not fat.
To calculate your protein intake, first determine your lean body mass. For example, if you weigh 160 pounds and have 25% body fat, your lean body mass is 120 pounds (160 lbs * 75% LBM). Using the recommended range, your daily protein intake would be 96–144 grams (120 lbs * 0.8g–1.2g). It’s important to prioritize high-quality protein sources such as grass-fed meats, wild-caught fish, free-range poultry, and eggs, as these align with paleo principles and provide essential amino acids without added carbs or processed ingredients.
The lower end of the range (0.8g per pound of LBM) is suitable for moderately active individuals or those focusing on weight maintenance. The higher end (1.2g per pound of LBM) is ideal for highly active individuals, athletes, or those in a calorie deficit who want to preserve muscle mass. Overconsuming protein can potentially kick you out of ketosis, as excess protein can be converted to glucose through gluconeogenesis, so staying within this range is key to balancing muscle preservation and ketosis.
Tracking your protein intake is essential to ensure you meet these requirements without exceeding them. Use a food scale or tracking app to monitor portion sizes and macronutrient content. For instance, a 4-ounce serving of chicken breast provides about 35 grams of protein, while a 4-ounce serving of salmon offers around 25 grams. Distribute your protein intake evenly across meals to optimize muscle protein synthesis and keep your body fueled throughout the day.
Finally, remember that individual needs may vary based on factors like age, activity level, and health goals. If you’re unsure about your specific requirements, consult a nutritionist or healthcare provider. By adhering to the 0.8–1.2g protein per pound of lean body mass guideline, you’ll support your body’s needs while staying aligned with the principles of a keto paleo diet, promoting both ketosis and overall well-being.
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Fat Consumption: Prioritize healthy fats; 70-80% of daily calories from fats
On a keto paleo diet, fat consumption is the cornerstone of your nutritional plan, with a staggering 70-80% of your daily calories coming from fats. This high-fat intake is essential for achieving and maintaining ketosis, a metabolic state where your body burns fat for fuel instead of carbohydrates. To meet this requirement, it's crucial to prioritize healthy fats that support overall health and well-being. Sources of healthy fats include avocados, olive oil, coconut oil, grass-fed butter, ghee, and fatty fish like salmon, mackerel, and sardines. These foods not only provide the necessary calories but also offer essential nutrients like omega-3 fatty acids, vitamins, and minerals.
When planning your meals, aim to include a variety of fat sources to ensure you're getting a diverse range of nutrients. For example, start your day with a breakfast that combines eggs cooked in grass-fed butter or ghee with half an avocado. For lunch, opt for a large salad drizzled with olive oil and topped with fatty fish or grilled chicken. Dinner could feature a generous portion of fatty meat like lamb or pork, cooked in coconut oil, alongside a side of sautéed vegetables in butter or ghee. Snacks can include nuts, seeds, cheese, or a handful of olives, all of which contribute to your daily fat intake.
It's important to be mindful of the quality of fats you consume. Avoid processed and inflammatory fats like vegetable oils (canola, soybean, corn), margarine, and trans fats, as these can hinder your progress and negatively impact your health. Instead, focus on natural, whole-food sources of fat that align with paleo principles, which emphasize foods our ancestors would have consumed. This means choosing organic, grass-fed, and wild-caught options whenever possible to maximize nutrient density and minimize exposure to toxins.
To calculate your fat intake, first determine your daily caloric needs based on your activity level, age, and goals. Since fats provide 9 calories per gram, you can calculate the amount of fat needed by multiplying your target fat percentage (70-80% of total calories) by your total daily calories and then dividing by 9. For instance, if you consume 2,000 calories per day and aim for 75% of calories from fat, you would need approximately 167 grams of fat daily (2,000 * 0.75 / 9 = 166.67). Tracking your intake using a food diary or app can help ensure you're meeting this target consistently.
Lastly, listen to your body and adjust your fat intake as needed. Some individuals may thrive on the higher end of the fat spectrum (80%), while others may feel better with a slightly lower intake (70%). Experiment with different ratios and observe how your energy levels, satiety, and overall well-being respond. Remember, the goal is not just to consume fat for the sake of it but to fuel your body optimally while adhering to the principles of both keto and paleo diets. By prioritizing healthy fats and staying within the recommended range, you'll support ketosis, reduce inflammation, and promote long-term health.
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Carb Limits: Keep carbs under 50g daily, focusing on low-carb veggies and fruits
When following a keto paleo diet, one of the most critical aspects to manage is your daily carbohydrate intake. The primary goal is to keep your carb consumption under 50g per day. This strict limit is essential to maintain a state of ketosis, where your body shifts from using glucose as its primary fuel source to burning fat for energy. To achieve this, it’s crucial to focus on low-carb vegetables and fruits while avoiding high-carb foods like grains, sugars, and starchy vegetables. This approach ensures you stay within your carb limits while still obtaining essential nutrients.
Low-carb vegetables should form the foundation of your daily meals. Options like spinach, kale, broccoli, cauliflower, zucchini, and bell peppers are excellent choices because they are nutrient-dense and low in carbohydrates. For example, a cup of raw spinach contains only about 1g of net carbs, making it an ideal addition to salads, omelets, or stir-fries. Similarly, avocado, though technically a fruit, is a keto-friendly option with approximately 2g of net carbs per 100g, providing healthy fats and fiber. Incorporating these vegetables into every meal helps you stay full and satisfied while keeping your carb count in check.
Fruits, while naturally higher in carbs than vegetables, can still be included in moderation. Berries such as strawberries, blueberries, and raspberries are the best choices due to their lower sugar content compared to tropical fruits like bananas or mangoes. For instance, a half-cup of raspberries contains around 3g of net carbs, making them a great snack or topping for yogurt or smoothies. However, portion control is key—limit your fruit intake to one small serving per day to avoid exceeding your carb limit.
Planning your meals around your carb limit requires mindfulness and preparation. Start by tracking your daily carb intake using a food diary or app to ensure you stay under 50g. For example, a typical day might include a breakfast of scrambled eggs with spinach and mushrooms (3g carbs), a lunch of a bunless burger with a side salad (5g carbs), and a dinner of baked salmon with roasted broccoli and a small serving of berries (7g carbs). Snacks like a handful of nuts or a hard-boiled egg can also fit within your limit. By prioritizing low-carb veggies and fruits, you can enjoy a varied and satisfying diet while adhering to keto paleo principles.
Finally, it’s important to note that individual carb tolerance can vary, so some people may need to stay below 30g of carbs per day to maintain ketosis. If you’re new to the keto paleo diet, start by strictly adhering to the 50g limit and monitor how your body responds. Adjust your intake as needed based on your energy levels, cravings, and ketone measurements. Remember, the goal is not just to restrict carbs but to create a sustainable eating plan that supports your health and wellness goals. By focusing on low-carb vegetables and fruits, you can achieve this balance while enjoying delicious and nutritious meals.
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Meal Frequency: Eat 2-3 meals daily, avoiding snacks to maintain ketosis
When following a keto paleo diet, meal frequency plays a crucial role in maintaining ketosis, the metabolic state where your body burns fat for fuel instead of carbohydrates. To achieve and sustain this state, it is recommended to eat 2-3 meals daily while avoiding snacks between meals. This approach helps regulate insulin levels, ensuring your body remains in fat-burning mode. By limiting eating to specific times, you reduce the frequency of insulin spikes, which can disrupt ketosis. Each meal should be substantial enough to provide satiety and meet your nutritional needs, eliminating the urge to snack.
The rationale behind avoiding snacks is rooted in the body’s response to food intake. Even small snacks, especially those containing carbohydrates or hidden sugars, can trigger an insulin release, potentially knocking you out of ketosis. On a keto paleo diet, the goal is to keep carbohydrate intake extremely low (typically under 50 grams per day, often closer to 20-30 grams). Snacking, even on keto-friendly foods, can inadvertently add up to excess calories or carbs, hindering progress. Instead, focus on planning 2-3 nutrient-dense meals that include high-quality proteins (like grass-fed meats, fish, or eggs), healthy fats (such as avocado, olive oil, or nuts), and low-carb vegetables (like spinach, broccoli, or zucchini).
Meal timing can also be adjusted to align with your daily routine, but consistency is key. For example, you might have a late breakfast, a substantial lunch, and an early dinner, or opt for an early breakfast, a midday meal, and a late afternoon dinner. The important factor is to allow sufficient time between meals for your body to enter a fasted state, which enhances fat burning and supports ketosis. Intermittent fasting, such as a 16:8 schedule (16 hours fasting, 8 hours eating), naturally complements this meal frequency and can further accelerate ketosis.
Portion sizes should be tailored to your individual needs, considering factors like activity level, age, and weight goals. A general guideline is to consume enough food to feel satisfied but not overly full. For instance, a meal might include a palm-sized portion of protein, 1-2 cups of non-starchy vegetables, and a generous serving of healthy fats. Tracking macros (carbohydrates, protein, and fat) in the beginning can help ensure you’re staying within keto ranges, typically aiming for 70-75% fat, 20-25% protein, and 5-10% carbs.
Finally, staying hydrated and incorporating electrolytes (sodium, potassium, magnesium) is essential when eating 2-3 meals daily and avoiding snacks. Since carbohydrates are restricted, your body excretes more water and electrolytes, which can lead to dehydration or imbalances. Drinking water, herbal teas, or bone broth throughout the day can help, as can adding salt to meals or taking electrolyte supplements. By adhering to this meal frequency and focusing on whole, nutrient-dense foods, you can effectively maintain ketosis while following a keto paleo diet.
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Frequently asked questions
Calorie needs vary based on individual factors like age, weight, activity level, and goals. Generally, aim for a moderate calorie deficit for weight loss or maintenance. Use a keto calculator to estimate your needs, typically ranging from 1,500 to 2,500 calories daily.
The keto paleo diet emphasizes low carbs, moderate protein, and high healthy fats. Aim for 5-10% carbs, 20-25% protein, and 70-75% fat. Keep carbs under 50g/day to maintain ketosis.
Protein intake should be moderate to avoid kicking yourself out of ketosis. Aim for 0.8-1.2g of protein per pound of lean body mass. For example, a 150-pound person with 25% body fat would target 90-135g of protein daily.
While fats are a primary energy source, they are calorie-dense. Eating unlimited fats may hinder weight loss. Focus on healthy fats like avocado, olive oil, nuts, and seeds, and adjust intake based on your calorie goals and satiety levels.
