How Much Protein Should I Eat On Keto?

Share on facebook

How Much Protein Do You Need?

How Much Protein Do you NEED? HOW MUCH PROTEIN DO YOU NEED? How Much Protein do I Need? We all know that a ketogenic diet is great for preserving muscle mass (source). So this is one of those situations where the traditional thinking about how much protein you need, which is based on people eating a SAD (Standard American Diet), doesn’t apply. You require less protein when in nutritional ketosis because you are preserving muscle vs. higher carb eating. So to answer this questions I think it is important to look at breastfed babies. I think we would all agree that breast milk is the best food for a growing baby. Also, since breast milk is 60% fat babies are in a ketogenic state. So how much protein does a baby get form breast milk? If you look at the breast milk intake of a baby and its weight it comes out to about 1 gram of protein per kilogram of body weight per day. As we age we actually need more protein. Those over 50 benefit from added protein intake. This is why we recommends 0.8 times your lean body mass (in pounds) for protein intake in adults. Those with metabolic issues it is 0.7 times your lean body mass. For bodybuilders it can be up to 1.0 times lean mass. As we age Continue reading >>

Share on facebook

Popular Questions

  1. Laddu

    controlling protein intake on a keto diet

    Hello Dr Rosedale,
    First of all, thank you for the content you are providing for us and for the free lectures we were able to watch on youtube that brought a lot of great nutrition information.
    I am following a ketogenic diet with great success for some time, but since I learned about you and IGF-1 and mTOR, I am also trying to keep an eye on a my protein intake. I have 73 kg, around 15% body fat, highly active (4-5 days at gym with ˜30 mins weight lifting and ˜45 mins of cardio), and based on your recommendation I would need around 70g protein per day.
    I weight my food on a scale and keep track of the macros I eat daily. I usually average 160g-170g fat, 100g protein and below 20g net carb (usually 18g). Sometimes more fat if I do not feel full with current intake.
    Unfortunately, every high fat product, eggs, meats, dairy, except butter and coconut/olive oil has a great deal of protein as well. I find it very difficult to go below 100g protein a day due to carb restriction and fat intake that will directly determine protein quantity as well.
    So, my question to you would be how to proper control protein on a keto diet? How to avoid excessive protein since almost all high fat products have high or moderate protein as well. Feeding on butter is not a great option. :)

    Thank you

  2. Laddu

    In addition, I am also on IF, with something like 16/8 or 15/9 intervals, depending on my work schedule. Glucose level fasted is usually at 3.9mmol/L.

  3. Ken

    Laddu I personally avoid excessive protein (40-55g a day) by limiting it. I am 67 years old and very active, medium build, 5' 10" in height, weight runs in the 150s, pound wise.
    My BG runs 50's to around 80 at times. My fat intake is 95 percent coconut oil, 2 percent olive oil, maybe 3 percent fat that is present in the protein, (salmon) .
    When I do eat carbs it is usually baby spinach or a little broccoli. I avoid non-fiber carbs. I may have 50g of fiber or less (just guessing), in any given month.
    My protein is 99% (salmon) the rest is chicken, very rarely eat beef any more.
    Ken/ Rosedale Team

    My Journey - Rosedale Diet and More of my journey

  4. -> Continue reading
read more close

Related Articles

  • How Much Protein On Keto

    You have probably wondered how much protein you should be consuming on a keto diet in order to optimize your results, and you have probably checked a few of the keto calculators available online, only to find yourself even more confused than before. We all know that protein is essential for our health. Our bodies use it to maintain, build and repair the tissue of our organs and muscles. Additionally, it’s a major contributor to the feeling of f ...

    ketosis Jan 4, 2018
  • How Much Protein Do I Need On Keto?

    You possibly already know that cutting the carbohydrates is vital on a ketogenic diet, but protein consumption equally matters! One of the prevalent mistakes people make while following the ketogenic diet is consuming too much protein. So, you might be left with the overwhelming question: How much protein can you actually eat while on a ketogenic diet? Let’s find out how you can stay away from the mistake of consuming too much protein and preci ...

    ketosis Dec 31, 2017
  • How Much Protein Should I Eat On Keto?

    Is the ketogenic diet healthy? We’re going to let you in on a little secret. Most popular healthy diets that are touted for weight loss—from Paleo to Mediterranean and vegetarian—share many of the same basic principles. All involve eating whole foods (as opposed to packaged and processed) and filling your plate with quality sources of protein, healthy fats, complex carbohydrates, and vitamin-, mineral-, and fiber-rich vegetables. (Again, we ...

    ketosis Jan 5, 2018
  • Keto Too Much Protein Reddit

    Body Composition Set your current weight, in pounds or kilograms, and your bodyfat percentage. (How to visually estimate bodyfat %) Activity Level (not counting exercise): Set your usual activity level. This does not include additional exercise like gym, running, etc. If not known, choose Sedentary. Choose "Custom" to set your TDEE manually. Multipliers for activities are taken from Chapter 8 of "Advanced Nutrition and Human Metabolism, 5th Editi ...

    ketosis Jan 5, 2018
  • How Much Protein On Keto Bodybuilding

    For those of you who don’t know, the Keto Summit was an event that just past last month rounding up the industry experts on the ketogenic diet. photo credit It’s like the TED Talks of the low carb high fat industry. Menno Henselmans, the extra shredded bodybuilder from Bayesianbodybuilding.com graced his presence spittin’ tons of knowledge bombs. Anyways, the talk isn’t available anymore so luckily I took some notes. And i’m sharing it ...

    ketosis Jan 5, 2018
  • How Much Protein Should A Diabetic Eat To Lose Weight

    Tweet Protein is one of the three main energy providing macronutrients, along with carbohydrate and fat. It helps the body to grow new tissue, therefore helping to build muscle and repair damage to the body. Protein is also a constituent part of each cell of our bodies and makes up approximately a sixth of our body weight. Protein and blood glucose In addition to helping the body grow, protein can also be broken down by the body into glucose and ...

    diabetes Oct 16, 2018

Popular Articles

More in ketosis