Understanding Your Keto Protein Target

Your keto protein intake is the most misunderstood variable in a ketogenic diet. Many fear that too much protein will kick them out of ketosis via gluconeogenesis, but for most, the risk is actually eating too little.

• The “Floor”: Your result represents the minimum protein needed to prevent muscle wasting (catabolism).
• Satiety Factor: Protein is the most satiating macronutrient, helping you stick to your keto calorie goals.
• Ketosis Buffer: Healthy bodies can handle significant protein without losing ketone production.

Why Protein is Vital for Ketosis

When you restrict carbohydrates, your body look for alternative fuel. While fats provide the majority of energy, your brain and red blood cells still require a small amount of glucose.

Adequate keto protein intake provides the amino acids necessary for “gluconeogenesis”—a natural, demand-driven process where the liver creates the tiny amount of glucose required for survival, ensuring your body doesn’t break down its own heart or skeletal muscle to get it.

The Science of our Calculation

Our algorithm follows clinical ketogenic protocols (typically 0.8g to 1.2g of protein per pound of lean body mass):

1. BMR Foundation: We establish your energy baseline using age and weight.
2. Lean Mass Calibration: We estimate lean tissue to ensure we aren’t overfeeding protein to adipose (fat) tissue.
3. The Keto Constant: We apply a multiplier (1.6g to 2.2g per kg) that prioritizes muscle preservation while respecting the insulin-glucagon ratio necessary for fat adaptation.

Keto Calculation Examples

Best Keto Protein Sources

To reach your keto protein intake without hidden carbs, focus on these whole food sources:

Frequently Asked Questions