For instance, ketogenic researchers Drs. Steve Phinney and Jeff Volek recommend 1.5-1.75 grams of protein per kg of reference weight or “ideal” body weight for most individuals. For a 68-kg person, this is around 102-119 grams of protein per day.
Having been a low-carb enthusiast and team Diet Doctor member for years, you would have thought I’d nailed ketosis ages ago. I haven’t.
In the last post, Why You’re Not in Ketosis, I revealed why, and how I fixed it (by reducing my carb and protein intake to 20 and 60 grams per day respectively).
But, I had a problem. Though it felt awesome to be back in ketosis, it sucked to eat so little protein – 60 grams a day isn’t much for a meat lover like me.
How Much Protein Should You Eat on Keto?
Before we dive into how much protein you need on keto, it’s important to note that some people may need more depending on their activity level. Here’s what we recommend:
The first (and most important) step is to calculate your protein requirement.
For most beginners on the keto diet, the best approach is to get 25% of your calories for protein
If you live a very active lifestyle (exercise and weight train intensively more than 3 times a week), you should eat up to 1 gram of protein per pound of body weight, not lean body mass.
The second step is to keep carbs under 10% of your total calories, and ideally at 5%.
Keep your carbohydrate intake under 10% of calories no matter what. Your glucose should come from the process of GNG that we mentioned previously.
Once you’ve calculated your protein and carbs, you will consume the rest of your calories in healthy fat sources.