Keto Protein Calculator
Protein is the macro to get right first on keto. Here is your range and what it looks like on a plate.
How much protein should I eat on keto? Most adults do well on 1.4–1.8 g per kg of goal body weight per day.
Why use goal weight
If you have significant fat to lose, basing protein on current weight overestimates your needs. Using goal weight (or a weight close to it) gives a target based on the lean mass you want to keep.
Ranges used
- 1.4 g/kg — maintenance and general health
- 1.6 g/kg — fat loss, to help protect muscle
- 1.8–2.0 g/kg — building muscle
Does protein kick you out of ketosis?
At these intakes, very rarely. Protein can lower ketone readings slightly after a large meal, but under-eating protein is a far more common problem on keto than over-eating it.
Protein in common keto foods
Values from USDA FoodData Central for the portion shown.
| Food (portion) | Protein |
|---|---|
| Salmon, one 150 g fillet | 31 g |
| Chicken thigh, one 110 g thigh | 26 g |
| Tuna, one small can (100 g drained) | 26 g |
| Tofu, a third of a block (126 g) | 22 g |
| Ground beef, 113 g raw | 19 g |
| Greek yogurt, one 170 g pot | 15 g |
| Eggs, two large | 13 g |
| Cottage cheese, half a cup | 12 g |
| Cheddar, one 28 g slice | 7 g |
What 110 g of protein looks like in a day
- Breakfast: three eggs and three slices of bacon (about 28 g)
- Lunch: a can of tuna with a slice of cheddar (about 33 g), for example as a tuna salad
- Dinner: two chicken thighs (about 51 g), for example creamy mushroom chicken thighs
That totals about 112 g. Splitting protein across meals of 25–40 g each is easier than trying to catch up at dinner.
Set the rest of your macros
Once protein is set, carbs stay at a fixed ceiling (usually 20–30 g net) and fat fills the remaining energy. The keto macro calculator does all three. Ketora's dashboard tracks protein against your target each day.
Frequently asked questions
How much protein should I eat on keto?
Most adults do well on 1.4–1.8 g per kg of goal body weight per day.
Can too much protein stop ketosis?
Normal intakes do not. Extremely high protein with very low fat can lower ketones, but this is uncommon.