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How much fat and protein should you have on keto? Let me break it down!

Protein Ratio:
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Timestamps
0:00 Fat to protein ration on keto: healthy vs. gut issues
0:25 Breaking down healthy keto
1:47 Ideal ratio for losing weight on keto
2:42 How much fat on keto?
4:38 Gut issues? Try this!
6:47 Key takeaways
8:23 Need keto consulting?

In this video, we’re going to talk about your fat to protein ratio on keto. How much fat and protein is ideal on the healthy keto diet? Take a look.

Let’s start by breaking down your daily calorie intake into percentages:
- 70% fat
- 20% protein
- 5% low-glycemic carbohydrates (not including vegetables)
- 5% low-carb vegetables

I encourage people to get plenty of leafy green vegetables, so you get enough vitamins and minerals. You don’t have to count these towards your carbs each day.

When you consume fatty fish, beef, and eggs, the fat to protein ratio is roughly 1:1—not in calories, but in weight. In calories, it’s typically 2:1. So fats are about twice as many calories as proteins.

Protein has four calories per gram, while fat has nine calories per gram.

If you are trying to lose weight, you’re better off cutting out the extra fats in your diet. This doesn’t mean that you should consume low-fat foods such as lean beef. Instead, cut out the extras like MCT oil, butter in your morning coffee (bulletproof coffee), and keto bombs.

The leaner the protein, the higher the insulin response. This is why you should avoid whey protein and lean meats.

Age, physical activity, metabolism, and preexisting health issues are all variables that you have to take into account when you’re dieting. The right amount of fat for your diet on keto will primarily depend on these factors.

If you have gut issues, avoid nuts, coconut oil, seed oils, dairy, butter, avocado, and MCT oil. Instead, focus on animal fats. If you don’t have gut issues, these foods are in the clear.

By total weight, 400-600 grams a day is ideal for your protein intake.

Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.


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Thanks for watching. I hope this helped break down the ideal fat to protein ratio on keto. I’ll see you in the next video.

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