Most people need roughly 1.2 to 2.0 grams of protein per kilogram of body weight per day on keto, leaning towards the higher end if you train hard or are older and want to hold on to muscle. For a 70kg person that is about 85 to 140 grams a day. Setting protein too low, not too high, is the mistake beginners make.
Working out your own number
Take your body weight in kilograms and multiply by somewhere between 1.2 and 2.0. If you are sedentary and just want a floor to protect muscle, the lower end is fine. If you exercise, are older, or want to feel genuinely full between meals, aim higher. A worked example:
- 60kg, lightly active: about 72 to 96g per day
- 80kg, training regularly: about 130 to 160g per day
If you carry a lot of excess weight, base the figure on a target or lean weight rather than your current total, so you are not aiming absurdly high.
Why the “protein kicks you out of ketosis” fear is overblown
The old worry is that surplus protein turns into glucose and breaks ketosis. In practice the body makes glucose on demand, not in a flood, so normal protein intakes do not knock most people out of ketosis. Eating too little protein is far more damaging: it costs you muscle, leaves you hungry, and makes the whole diet miserable. Protein is the one macro to protect, not to fear.
Where fat and carbs fit around it
Set your carbohydrate cap first, usually around twenty grams of net carbs a day to start. Set your protein next, using the range above. Fat is then the adjustable lever that fills whatever energy you still need: plenty of it if you are maintaining, less added fat if you are losing weight and want your body to draw on its own stores.
FAQ
Can you eat too much protein on keto? For most people, no, within a sensible range. The body regulates glucose production, so ordinary high-protein eating does not break ketosis. Chronic overeating of any macro can slow weight loss, but protein is the least of the worries.
Is 100g of protein enough on keto? For a smaller or lightly active person, often yes. For someone larger or training hard, 100g may be on the low side; use the 1.2 to 2.0g per kilogram range to check.
Does protein need to be tracked forever? No. Track it for a few weeks to learn what your meals contain, then rotate through familiar meals you know hit the target.
To turn this into full daily targets in grams, run the keto macro calculator, and for the complete picture on protein, fat and carb splits see the pillar guide to keto macros explained.
This is general information about the ketogenic diet, not medical advice. Keto does not suit everyone; if you are pregnant, on medication, or managing a condition such as diabetes, speak to a doctor or dietitian first.