Of the three macronutrients on keto, protein is the most nuanced. Unlike carbs (low) and fat (high), protein requires careful calibration — neither too low nor too high.
Insufficient protein leads to muscle breakdown. The body will catabolise lean tissue for glucose when carbs are low and protein is insufficient. Preserving muscle mass is critical for long-term metabolic health.
Excess protein undergoes gluconeogenesis — conversion to glucose in the liver. Significant amounts can raise blood sugar and reduce ketone production, potentially disrupting ketosis.
Target 1.2–1.6g protein per kg of lean body mass. For a 70kg person with 15% body fat: ~71g lean mass × 1.4g = ~100g protein/day.
Eggs, fatty fish, meat (especially fattier cuts), full-fat dairy, and nuts provide protein alongside the fats you need on keto. Our keto main dish recipes and keto snacks are balanced across protein and fat targets.