How Much Protein Do I Need On The Keto Diet?

The traditional ketogenic diet calls for 20-25% of your calories to be from protein. For Example, if you are on 1300 calorie plan, 260 – 325 calories each day will come from protein.
You can also figure 0.7 to 0.9 grams per pound of lean body mass.

General Rule

  • Eat no more than 30 Grams of Protein in a sitting
  • Each Ounce of Protein is about 7 grams.
  • 3-4 Oz in a Meal is the right amount


Lori’s macros suggest she eats 88 grams in a day. Lori only eats two meals a day.

Here’s how she gets in her protein:

  • Lunch: Spinach Chicken Salad (3 oz cooked meat) with a Boiled Egg an Avocado
  • Dinner: Filet Mignon (4 oz cooked meat)+ Zucchini
  • Snack: Brazil Nuts
  • Shake: Collagen Peptides

Protein Eaten:

  • Spinach: 3 Grams
  • Avocado: 4 Grams
  • Chicken Breast: 21 Grams
  • Boiled Egg: 6 Grams
  • Steak: 25 Grams
  • Zucchini: 3 grams
  • Nuts: 4 grams
  • Collagen Peptides: 18 grams

Too Much Protein?

Most experts say Yes.
When your body takes in too much protein in a sitting, it will turn it into glucose. Eating too much protein in a sitting can also knock you out of ketosis, some reports and experts say.
If you are concerned about being knocked out of ketosis, test your gram intake and measure ketones on a ketone meter.

Little Pine Low Carb Pin from Pinterest. Click to access the original image

What Foods Have Protein?

Many foods have protein. On the Ketogenic Diet, most of your protein will come from the following: Meat, Fish, Eggs, Dairy, Nuts (small amounts)
  • One large egg = 6 g protein
  • One large avocado = 4 g protein
  • One medium head of cauliflower = 11 g protein
  • One 8-oz chicken breast (without the skin) = 70 g protein
  • One 8-oz beef ribeye steak = 54 g protein
  • 100 grams of salmon = 20 g protein
  • 100 grams of shrimp (peeled) = 20 g protein
  • One hamburger patty (4 oz) = 28 g protein
  • One 6-oz can of tuna = 40 g protein
  • One slice of bacon = 3 g protein

More Resources:

Keto Diet Explained
About Lori Ballen Keto Coach
Lori Ballen, who shed 45 pounds herself in 4 months on the Ketogenic Diet, is a Keto Coach helping others like her get healthy, feel younger, and lose weight.

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