Protein on a Keto Diet: How Much Is Right?
On a ketogenic diet, a moderate protein intake of about 1.2-1.7 g per kg of body weight per day supports muscle without disrupting ketosis for most people. A 75 kg (165 lb) person…
Calculate Your Protein IntakeKeto is a high-fat, very-low-carb diet, and a common myth is that too much protein will knock you out of ketosis. For the vast majority of people, a moderate to fairly high protein intake is fine and helps preserve muscle while fat is the main fuel.
Prioritise protein and fat, keep carbohydrate low, and adjust based on your goals: more protein if you lift, slightly less if therapeutic ketosis is the aim. Focus on whole-food sources like eggs, meat, fish and cheese.
- Keto target: 1.2-1.7 g/kg per day
- Moderate protein rarely disrupts ketosis
- Lifters can sit at the higher end
- Build meals from eggs, meat, fish and cheese
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
To build muscle, aim for roughly 1.6g to 2.2g of protein per kilogram of body weight daily, combined with resistance training and a slight calorie surplus.