How Much Protein Should You Eat On Keto?

Eating 75g of protein a day is a great way to stay healthy and can be achieved through a variety of foods. The amount of protein you need depends on your body weight, with the recommended amount being between 0.8 and 1.2 grams of protein per kilogram of body weight. This means that a 150-pound adult needs between 55 and 80 grams of protein per day.

If you're on a keto diet, it's important to get enough protein to support ketosis and prevent muscle loss. The recommended protein intake for keto is between 1.2 and 2.0 grams per kilogram of body weight.

So, what does 75g of protein look like? Here are some examples of high-protein foods and the amounts you would need to eat to get your daily intake:

- Chicken breast: 20-25 grams of protein per 100g serving

- Salmon: 19 grams of protein per 85g serving

- Eggs: 6 grams of protein per large egg

- Greek yogurt: 9 grams of protein per 85g serving

- Lentils: 18 grams of protein per cooked cup

- Tofu: 12 grams of protein per 85g serving

- Cheese: 25 grams of protein per 100g serving

- Nuts and seeds: vary from 2-6 grams of protein per serving

You can also include protein powders, shakes, and bars to help boost your protein intake. However, it's important to note that these products can be expensive and may not be necessary if you're getting enough protein from whole food sources.

By incorporating a variety of these protein-rich foods into your meals and snacks, you can easily reach your daily target of 75g of protein, supporting your health and fitness goals.

A 150-pound person needs 75g of protein

A 150-pound person weighing 68kg would need about 55 grams of protein a day. However, recent research suggests that a more realistic estimate of daily protein needs is somewhere between 0.93 and 1.2 grams of protein per kilogram of body weight. Using this formula, a 150-pound adult would need between 64 and 80 grams of protein per day.

If you like to keep the math easy, you can just divide your body weight (in pounds) in half to get a ballpark number that’s in the correct range. For a 150-pound person, this would mean a protein intake of about 75 grams.

This is a totally doable amount of protein to consume on a vegetarian or vegan diet. For example, one cup of cooked lentils provides 18 grams of protein, and a 3oz serving of firm tofu provides 12 grams.

On the other hand, if you are following a keto diet, you may want to calculate your protein needs based on your target weight rather than your current weight. Keto diets generally recommend a daily protein intake of between 1.2 and 2.0 grams per kg of body weight.

If you are near your ideal body weight or very muscular, use your actual weight in kilograms to calculate your protein needs. Otherwise, you can use your height to estimate how much protein you should aim to eat on most days.

For example, if you want to lose fat mass while building or maintaining lean mass, you may want to maximise your nutrition and protein per calorie by aiming for the higher end of the range, between 1.6 and 2.0 grams per kg.

In some cases, an even higher protein intake of more than 2.0 grams of protein per kg of body weight may be beneficial, such as for people who are underweight or healing from illness, injury, or surgery.

On the other hand, individuals who follow keto diets for therapeutic purposes, such as the management of certain cancers, may want to aim for the lower end of the range, between 1.2 and 1.5 grams per kg of body weight per day. This should be done under strict medical supervision.

If you are an older person, some experts believe that a minimum of 1.2 grams per kg daily is needed to counteract muscle loss and other age-related changes.

It is recommended to aim for at least 20 grams of protein at each meal. Research has suggested that we need at least 15-25 grams of protein at each meal to adequately stimulate muscle protein synthesis.

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

If you are trying to lose weight, it is recommended to increase your protein intake. This will help you to hold onto as much muscle as possible while you are in a calorie deficit. Prioritising protein will also help to keep you full while eating less, and it has the highest thermic effect of all the macronutrients, meaning it requires the most energy to digest and burns more calories.

• 100 grams (3.5 ounces) of meat, poultry or fish (about the size of a deck of cards)
• 240 grams (8 ounces) of plain Greek yoghurt
• 210 grams (7 ounces) of cottage cheese
• 100 grams (3.5 ounces) of hard cheese (about the size of a fist)
• 100 grams (3.5 ounces) of almonds, peanuts, or pumpkin seeds (about the size of a fist)

Other nuts, seeds, and vegetables provide a small amount of protein, roughly 2-6 grams per average serving.

100g of meat, poultry or fish contains 20-25g of protein

When following a keto diet, it is important to understand how much protein you are consuming, as it plays a crucial role in maintaining ketosis and supporting weight loss. For those aiming for a daily intake of 75g of protein, it's helpful to visualize what this looks like in terms of the foods you eat.

Meat, poultry, and fish are excellent sources of protein, and a good rule of thumb to remember is that, on average, 100 grams of these foods will provide you with around 20-25 grams of protein. This means that to reach your target of 75g, you would need to consume approximately 300-375 grams of meat, poultry, or fish throughout the day.

For example, let's say you start your day with a typical breakfast of two large eggs, which provide about 12-14 grams of protein. For lunch, you could have a hearty chicken salad. By adding 100 grams of cooked chicken breast, which contains around 30 grams of protein, you're well on your way to meeting your daily goal. In the evening, a delicious steak dinner can boost your protein intake even further. A 200-gram sirloin steak, for instance, will provide you with approximately 40-50 grams of protein, bringing your total for the day to around 72-75 grams.

Don't forget that other foods also contribute to your protein intake. Dairy products like cheese and Greek yogurt are protein-rich, as are nuts and seeds. By including a variety of these foods in your diet, along with your meat, poultry, or fish, you can easily reach your target of 75 grams of protein while enjoying a diverse and tasty keto diet.

100g of hard cheese contains 20-25g of protein

When it comes to keto, protein is one of the three macronutrients that provide calories, along with carbohydrates and fat. It is essential for muscle repair and growth, maintaining healthy skin, hair, nails, bones, and internal organs, as well as creating hormones and enzymes. While there are varying recommendations for protein intake, generally, people following a keto diet aim for 20 to 30% of their calories from protein. This typically translates to a range of 1.2 to 2.0 grams of protein per kilogram of body weight.

Now, let's focus on your specific question: "100g of hard cheese contains 20-25g of protein". This statement is indeed accurate. As mentioned earlier, 20-25 grams of protein can be obtained from approximately 100 grams of hard cheese. This amount of cheese can be likened to the size of a fist.

It's worth noting that while cheese is a keto-friendly source of protein, it's important to be mindful of the overall calorie intake and the "protein package" it comes with. Cheese contains not only protein but also fats, carbohydrates, and other nutrients. Therefore, it's advisable to include a variety of protein sources in your diet, such as meat, poultry, seafood, eggs, and plant-based options like tofu, nuts, and seeds.

Additionally, when it comes to protein intake, it's not just about the quantity but also the quality and timing. Spreading your protein intake evenly throughout the day is generally recommended for optimal muscle protein synthesis.

100g of almonds, peanuts or pumpkin seeds contains 20-25g of protein

When following a keto diet, it is important to get the right amount of protein. While there are differing opinions on the ideal amount, it is generally recommended that people on keto get between 20% and 30% of their calories from protein. This equates to around 1.2-2.0 grams of protein per kilogram of body weight. For a 150-pound adult, this would mean consuming between 64 and 80 grams of protein per day.

To give you an idea of what this looks like in practice, let's take a closer look at some keto-friendly foods that are good sources of protein. One hundred grams (3.5 ounces) of almonds, peanuts, or pumpkin seeds, which is about the size of a fist, will provide you with 20-25 grams of protein. This is a substantial amount, considering that you ideally want to be consuming around 20 grams of protein per meal.

Nuts and seeds are excellent sources of plant-based protein and can be easily incorporated into your diet as snacks or added to meals. For example, you could sprinkle some almonds or pumpkin seeds on your salad to boost its protein content. Just be mindful of your portion sizes as nuts and seeds tend to be high in calories. They are also a good source of healthy fats, but consuming too much can lead to an upset stomach.

In addition to nuts and seeds, other keto-friendly protein sources include meat, poultry, seafood, eggs, cheese, tofu, and soy-based products. Aim to include a variety of these foods in your diet to ensure you're getting enough protein while following a keto diet.

100g of eggs contains 20-25g of protein

A keto diet is a low-carb, high-fat diet. It is important to consume adequate protein while on a keto diet to prevent muscle loss, keep you feeling full for longer, and burn more calories during digestion.

On a keto diet, it is recommended to consume 1.2 to 2.0 grams of protein per kilogram of body weight. For example, a 68-kg person should aim for 102-119 grams of protein per day.

Eggs are a great source of protein, with one large egg containing 7 grams of protein. 100 grams of eggs contain approximately 20-25 grams of protein, depending on the size of the eggs. This is a significant contribution to your daily protein goal.

High Protein Vegetarian Meal Plan:

• Fried Egg Breakfast Tacos: Two tacos with two eggs provide 23.5 grams of protein.
• Ginger-Peanut Tofu Wraps: Contain 22.4 grams of plant-based protein per serving.
• Raspberry Banana Oat Hemp Muffins: Each muffin has 6.1 grams of protein.
• Chickpea pasta dishes: Using chickpea pasta instead of wheat can boost the protein content of your meal. For example, a serving of Lemony Shaved Asparagus Linguini made with chickpea pasta contains 34 grams of protein.

High Protein Vegan Meal Plan:

• Chocolate Black Bean Brownie Smoothie: Provides 19 grams of plant-based protein.
• Kung Pao Tempeh: Provides about 18 grams of protein per serving.
• Roasted Garlic White Bean Dip: Yields about 5 grams of protein per serving.
• Lentil Sloppy Joes: Ring in at 18 grams of protein per serving.

In addition to eggs, other keto-friendly sources of protein include meat, poultry, seafood, dairy, nuts, seeds, and plant-based sources such as tofu and soy products.

It is important to note that the recommended protein intake may vary depending on individual factors such as activity level, age, and health status.

Frequently asked questions