Still, these percentages and numbers are quite vague and hard to calculate without knowing your specific measurements. What’s tricky is that it all depends on your individual needs.
You can follow this process for determining your protein requirements on the ketogenic diet:
- Figure out your total calorie intake per day. A resource like freedieting.com is great for this. KetoDietApp is another one of our favorites!
- Calculate your calories on the site, then enter the nutrient percentages above (60% fat, 35% protein, 5% carbohydrate) to calculate your gram totals per nutrient group. Use this as your starting point for the amount of daily protein you consume. (You can see this post for my experience modifying my meals to moderate amounts of protein for ketosis.)
- From there, you can monitor your ketone levels to ensure this amount is right for keeping you in ketosis. Then, it’s important to strictly stick to that number each day. Even the smallest variation can mess with your results!
You should also note that your protein numbers might change as you stick to keto and experience any weight and fat loss, so continue to re-calculate your weight and calorie intake regularly—around every other week.
Even if you think you have your macros on point, the only way to truly know if you’re in ketosis is by measuring it. There are three main ways to test your ketone levels: through urine testing, blood testing, or breath testing. (Our testing guide covers the different ways to test your ketone levels.)