Keto protein calculator
Find how much protein to eat on keto. Add your body fat % for a lean-mass target, or leave it blank for a body-weight estimate.
Keto protein calculator examples
Sample people, made up to show how the numbers change. Load one into the calculator to tweak it.
Lin
92 kg (203 lb), 40% body fat, desk job
Protein a day on keto
65-90 g
- Lean body mass
- 122 lb
- Per meal (3 meals)
- 22-29 g
- Calories from protein
- 270-350 cal
- Net carbs to stay keto
- 20-50 g a day
- That's 1.2-1.6 g per kg of lean mass.
- Moderate protein is standard keto guidance. Fat fills the rest of your calories.
Dev
84 kg (185 lb), 18% body fat, lifts
Protein a day on keto
125-150 g
- Lean body mass
- 152 lb
- Per meal (3 meals)
- 41-50 g
- Calories from protein
- 500-610 cal
- Net carbs to stay keto
- 20-50 g a day
- That's 1.8-2.2 g per kg of lean mass.
- Moderate protein is standard keto guidance. Fat fills the rest of your calories.
How the keto protein calculator works
With a body fat %, we work from your lean mass: 1.2-1.6 g per kg if you are mostly sitting, up to 1.8-2.2 g if you lift.
Without it, we use your body weight (or a reference weight at a higher BMI) at a slightly lower rate.
Moderate protein is standard keto guidance. Net carbs stay at 20-50 g, and fat makes up the rest of your calories.
Frequently asked questions
Will too much protein kick me out of ketosis?
Not at these amounts. The ranges here are in line with common keto guidance.
How do I find my body fat %?
A DEXA scan or a gym body-composition scale gives a number. If you do not know it, leave it blank.
What fast food works on keto?
Bunless burgers, grilled chicken and salads without croutons. Pleit can filter takeout for low carb.
Sources
These tools give estimates for healthy adults. They are not medical advice. If you are pregnant, under 18 or managing a health condition, check with your doctor or a registered dietitian.