Keto Protein Intake: Calculating Your Daily Requirement

Protein is a vital macronutrient, essential for many important bodily functions, including muscle growth and repair, supporting healthy bones and joints, promoting healthy skin, hair and nails, and maintaining the pH of blood and bodily fluids. When it comes to the keto diet, there is much debate about how much protein is optimal. The ideal protein consumption on keto varies from person to person and depends on several factors, including weight, height, age, and level of physical activity.

Generally, people following a keto diet need anywhere from 20 to 30% of their calories from protein. However, according to ketogenic diet experts, the ideal way to calculate protein needs is in grams per kilogram of body weight. They recommend a target range of 1.2-2.0 g/kg body weight, depending on lifestyle. For example, a male who lifts heavy weights regularly may want to consume protein at the higher end of this range, while a smaller female who doesn't do much weight training may be better off at the lower end.

It's important to note that consuming too little protein can have negative consequences. People on keto may easily slip into a pattern of low protein intake, especially if they are concerned about being kicked out of ketosis. While there may be no short-term side effects, inadequate protein intake over time could lead to muscle mass loss, appetite changes, weight gain, delayed wound healing, and fatigue.

The role of protein in the body

Protein is essential for the human body to function and maintain good health. It is one of the three macronutrients, along with carbohydrates and fat, that the body needs in large quantities to provide calories. Every cell in the body contains protein, and it is made up of several smaller units called amino acids. While the body can produce just over half of the 20 amino acids it requires, there are nine essential amino acids that it cannot produce, which must be obtained from food.

Protein has several important functions in the body:

• Building and repairing body tissues and muscles: Protein is necessary for building and repairing body tissues and muscles. If the body does not receive enough protein, muscle wasting and other health issues may occur. Protein is particularly important for individuals who engage in strength training or other forms of resistance training, as these exercises cause micro-tears in the muscles that the body must repair. While consuming extra protein will not lead to extra muscle growth, it is crucial for the immune response that aids in healing these tiny tears.
• Hormone production: Hormones are chemicals produced by glands in one part of the body that help coordinate activities and communicate with other areas. Hormonal proteins, such as insulin and oxytocin, play vital roles in controlling blood sugar concentration and stimulating contractions during childbirth, respectively. Additionally, hormones can activate muscle growth by increasing protein synthesis or decreasing protein breakdown.
• Enzyme production: Enzymes are proteins that bind to molecules to speed up chemical reactions in the body. They play a crucial role in various activities, including muscle contraction and relaxation, nerve impulse transmissions, and digestion. For example, amylase and lipase are enzymes that help digest carbohydrates and fats, respectively.
• Antibody production: Antibodies are specialized protein configurations that provide a specific immune defense against invaders such as bacteria, viruses, and fungi. They are produced by the body upon exposure to specific antigens and play a critical role in maintaining a healthy immune system.
• Weight management: Protein can aid in weight control by increasing feelings of fullness and reducing appetite. Additionally, the body burns more calories during the digestion of protein compared to carbohydrates or fats.
• Reducing liver fat and blood sugar: Consuming adequate protein in the context of a low-carbohydrate diet has been shown to lower liver fat and blood glucose levels, even in the absence of weight loss.

Overall, protein plays a crucial role in maintaining the body's overall health and ensuring the proper functioning of various systems, including the immune system, digestive system, and muscular system.

How much protein should you eat every day?

Protein is one of the most important macronutrients, offering a range of benefits to the human body. It is made up of several smaller units called amino acids, nine of which are essential, meaning our body cannot produce them and we need to obtain them through food.

Protein has a wide range of functions, including:

• Muscle growth and repair
• Maintaining healthy functioning of various organs, such as hair, skin, bones, and nails
• Production of enzymes and hormones, such as insulin and growth hormones
• Supporting healthy bones and joints
• Promoting healthy skin, hair, and nails
• Maintaining pH levels in the blood and bodily fluids
• Supporting immune function

The ideal amount of protein intake on a keto diet depends on various factors, including your body weight, activity level, and health goals.

A common guideline for protein intake on a keto diet is around 1.2 to 2.0 grams of protein per kilogram of body weight. This range can be further tailored based on your specific needs and characteristics:

• If you are overweight, it is recommended to use your ideal body weight or reference weight instead of your current weight to calculate protein intake.
• Aim for a minimum of 20 grams of protein at every meal to ensure adequate amino acid absorption into the muscles.
• Older adults and children may require a higher protein intake. Older adults, especially those over 65, should aim for at least 1.2 grams of protein per kilogram of body weight to prevent muscle loss and other age-related changes.
• Resistance training and endurance exercises can increase protein requirements. If you engage in strength training, aim for a higher protein intake, with up to 1.6 grams per kilogram per day to support muscle growth.

It is important to note that the ideal protein intake on a keto diet is a subject of ongoing debate among experts. Some recommend lower protein intakes of around 1 gram of protein per kilogram of lean mass, while others suggest higher intakes of up to 1 gram of protein per pound of lean mass.

There is a common misconception that consuming too much protein on a keto diet can interfere with ketosis. However, this theory is not well-supported by research. In fact, protein intake is crucial for maintaining ketosis and providing your body with the necessary glucose it needs.

While there is no exact upper limit for protein intake on a keto diet, it is generally recommended to aim for a moderate amount, spread across two to three meals per day.

Best Keto-Friendly Protein Sources

When following a keto diet, it is important to choose high-quality protein sources. Some of the best options include:

• Lean meat, such as lamb or duck breast, with the fat trimmed off
• Seafood, particularly fatty fish like salmon, which are rich in omega-3 fats
• Low-fat dairy products like Greek yogurt, cottage cheese, and cheddar cheese
• Plant-based proteins like pea protein crumbles and keto-friendly protein powders
• Full-fat dairy, if tolerated

Determining your ideal protein intake on a keto diet may require some experimentation and adjustments based on your individual needs and goals. It is always recommended to consult with a healthcare professional or a nutritionist to ensure you are meeting your nutritional requirements and maintaining a healthy balance.

The benefits of protein for weight loss

Protein is one of the three macronutrients, along with carbohydrates and fat, and is needed by the body in large quantities. It is made up of amino acids, which are essential for several reasons, including building new tissues, repairing and growing muscles, and creating hormones and enzymes.

Protein is extremely beneficial for weight loss, and here are some reasons why:

Reduces Appetite and Hunger Levels

Protein is the most filling of the three macronutrients. It helps you feel full for longer, thus reducing your calorie intake. This is because protein reduces the hunger hormone ghrelin and increases peptide YY, a hormone that makes you feel full.

Increases Muscle Mass and Strength

Protein is the building block of muscles. Eating adequate amounts of protein helps maintain muscle mass and promotes muscle growth, especially when combined with strength training. It also helps prevent muscle loss during weight loss.

Good for Your Bones

Despite the myth that protein is bad for bones, most long-term studies indicate that protein has major benefits for bone health. People who eat more protein tend to maintain bone mass better as they age and have a lower risk of osteoporosis and fractures.

Reduces Cravings and Late-Night Snacking

Increasing your protein intake can help reduce cravings and the desire to snack at night. This is mediated by an improvement in dopamine, a brain hormone involved in cravings and addiction.

Boosts Metabolism and Increases Fat Burning

Protein has a higher thermic effect than fat or carbohydrates, meaning your body burns more calories digesting it. A high-protein diet can boost your metabolism and increase the number of calories you burn, helping with weight loss.

Lowers Blood Pressure

Higher protein intake has been linked to lower blood pressure, which is a major cause of heart attacks, strokes, and chronic kidney disease.

Helps Maintain Weight Loss

A high-protein diet boosts metabolism, reduces calorie intake, and curbs cravings, making it easier to lose weight and maintain weight loss.

Does Not Harm Healthy Kidneys

While restricting protein intake can benefit people with kidney disease, high protein intake does not harm individuals with healthy kidneys.

Helps Your Body Repair After Injury

Protein is essential for repairing and rebuilding the body after an injury, as it forms the main building blocks of tissues and organs.

Helps You Stay Fit as You Age

Eating more protein can help reduce age-related muscle deterioration and prevent sarcopenia, one of the main causes of frailty and reduced quality of life in older adults.

Other Benefits

Protein also helps maintain healthy hair, skin, nails, and internal organs. It may also lower your risk of diabetes by preventing blood sugar spikes.

The best keto-friendly protein sources

Protein is composed of several tiny units known as amino acids. While the human body can make almost all the twenty necessary amino acids, there are nine that it cannot produce, known as essential amino acids, which need to be consumed through food every day.

Animal proteins

Animal protein is commonly referred to as “complete protein” because it contains all nine essential amino acids. Keto-friendly sources of animal protein include meat, cheese, eggs, and seafood.

• Meat — For best macros, opt for fatty cuts of meat, including chicken wings and thighs, and pork shoulder and pork belly.
• Eggs — Pasture-raised eggs have triple the amount of omega-3 fatty acids and are higher in vitamin A, vitamin E, and antioxidants.
• Seafood — Salmon, sardines, herring, and mackerel are great options for their good fat content.

Plant-based proteins

Plant proteins also contain all nine essential amino acids but often have less of one of them compared to animal protein. Keto-friendly plant protein sources include tofu, nuts, seeds, and soy-based products.

• Tofu — A versatile, plant-based ingredient that can easily fit into a clean keto diet.
• Nuts and seeds — Walnuts, chia, flax seeds, pumpkin seeds, almonds, pecans, and macadamias are high-fiber, low-carb options.
• Greek yoghurt — Of all types of yoghurt, Greek yoghurt has the highest protein content and is also a good source of healthy fats and low in carbs.
• Cottage cheese — A half cup of cottage cheese contains nearly 12 grams of protein. It also contains about 3.6 grams of net carbs, so eat in moderation.

How to calculate your protein intake

Protein is an essential macronutrient with various functions in the body, including muscle growth and repair, maintaining healthy functioning of various organs, and supporting the immune system. When it comes to the keto diet, there are differing opinions on how much protein one should consume. Here are some guidelines and calculations to help you determine your ideal protein intake:

Recommended Daily Protein Intake

It is generally recommended to consume between 1.2 to 2.0 grams of protein per kilogram of body weight. This range takes into account different lifestyles and goals. For example, a male who regularly lifts heavy weights may want to aim for the higher end of this range, while a smaller female who doesn't engage in weight training may do well at the lower end.

Calculating Your Protein Needs

To calculate your protein needs, 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 the weight in kilograms by 2.0 to get the higher end of your target protein range.

For example, if your target weight is 70 kg, your protein range would be between 84 grams (70 x 1.2) and 140 grams (70 x 2.0) per day.

Minimum Protein Intake

It is recommended to aim for at least 20 grams of protein at each meal. This ensures that your body absorbs amino acids into the muscles effectively. Spreading your protein intake over two or three meals is generally better than consuming most of it in a single meal.

Adjusting Protein Intake for Activity Level

If you engage in resistance training or endurance exercises, you may need a higher protein intake than sedentary individuals of the same weight and height. Aim for the higher end of your protein range, especially if your goal is to build muscle mass. Up to 1.6 grams of protein per kilogram of body weight may be beneficial for this purpose.

Protein Intake for Weight Loss

When aiming for weight loss, a higher protein intake of 2.4 to 3 grams of protein per kilogram of body weight may be beneficial. This higher intake can help preserve or build lean muscle mass while in a calorie deficit.

Older Adults and Special Cases

Older adults, especially those over 65, may require a minimum of 1.2 grams of protein per kilogram of body weight to prevent muscle loss and other age-related changes. Additionally, individuals on keto diets for therapeutic purposes, such as managing certain cancers, may need to reduce their protein intake to below 1 gram per kilogram of body weight. Such cases should be done under strict medical supervision.

Keto-Friendly Protein Sources

When following a keto diet, it's important to choose protein sources that fit within your macros. Animal-based proteins such as meat, poultry, seafood, eggs, and dairy are good options. Plant-based proteins like tofu, nuts, seeds, and soy-based products can also be included but may require careful consideration of carb intake.

Frequently asked questions