When you start a new diet plan and begin tracking your calories, carbs, fats, and protein, it’s hard to know exactly how much of each macronutrient you should eat.
This is especially true for a ketogenic diet, where people tell you to avoid protein since it may kick you out of ketosis.
In general, most experts in low-carb nutrition agree that keeping your total fat intake between 60–80% of daily calories is ideal.
But, protein recommendations are a little trickier because research has shown that somewhere between .8 grams and 2 grams of protein per kilogram of lean body mass is ideal for weight loss or muscle gain.
In this article, I’ll discuss the risks of consuming too much protein on the keto diet and how much protein is too much if you want to stay in ketosis.
How Much Protein Should You Eat on the Keto Diet?
On a ketogenic diet, you should aim to consume at least 1 gram of protein per kilogram (2.2 pounds) of your body weight. So, if you weigh 150 pounds, you should aim to consume around 70 grams of protein daily. However, if you are obese, you don’t need to consume more than 70 grams of protein per day since much of your weight is fat.
