How much protein should I eat?

How much protein to eat on a LCHF diet is highly individual, based on a number of factors.

Protein plays has an important roles in the body.  Along with carbohydrates and fats, protein is one of the three macronutrients, often called ‘macros’, in food.

Here we introduce the essentials about determining protein intake on your low-carb or keto lifestyle.

How much protein should I eat?

How to determine how much protein to eat

Determine individual protein intake by multiplying lean body mass by a factor determined by your activity level, according to Dr Jeff Volek and Dr. Stephen Phinney.  The multiplying factor is between 1.3 to 2.2 grams per kilogram of lean body mass.

These daily totals, with the total grams consumed divided by the daily meals.  A daily protein requirement of 90g divided by 3 daily meals equals 30 grams of protein at each meal.

Dr Stephen Phinney’s talk on ‘Troubleshooting the Ketogenic Diet for Optimal Weight and Health’.

See our resources section for books that explain in much more detail the importance of setting your individual protein allowance.  Also, see our delicious Low Carb Recipes for ideas.


A 100gm steak is not 100g of protein.
Steak: 30g protein and 7g is fat (mainly saturated and mono-unsaturated fat).
50 to 75% of meat is water!