The Truth About Fat: How Much is Needed on the Keto Diet?

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How much fat do I need to eat on keto?

If you’re considering the ketogenic (keto) diet, one of the questions you’re probably asking yourself is “how much fat do I need to eat on keto?” The keto diet is a high-fat, moderate-protein, and low-carb diet that puts the body in a state of ketosis, where it burns fat for fuel instead of carbohydrates. To achieve ketosis, you need to limit your carb intake to fewer than 50 grams per day and increase your fat intake.

But how much fat should you be consuming? While there is no one-size-fits-all answer, there are some guidelines you can follow to ensure you’re getting the right amount of fat to fuel your body and achieve your weight loss goals.

Method 1: Calculate your macros

The first method is to calculate your macros, or macronutrient needs. Macros are the three primary nutrients that make up your diet: fat, protein, and carbohydrates. You can use an online keto calculator to determine how much of each macronutrient you should be consuming daily.

Here’s an example: let’s say you’re a 30-year-old, 5′ 5″ woman who weighs 150 pounds and has a body fat percentage of 30%. Your calculator might recommend the following macros:

  • Carbs: 25 grams per day (5% of your daily calorie intake)
  • Protein: 91 grams per day (20% of your daily calorie intake)
  • Fat: 123 grams per day (75% of your daily calorie intake)

The key takeaway here is that you need to consume a significant amount of fat as a percentage of your daily calorie intake to fuel your body and stay in ketosis.

See also  10 Easy Keto-Friendly Recipes for a Healthy Lifestyle!

Method 2: Listen to your body

Another approach to determining how much fat you need on keto is to listen to your body. Everyone’s body is different, and what works for one person might not work for another. That’s why it’s essential to pay attention to how you feel when you’re on the keto diet.

If you’re not feeling satiated or are experiencing cravings, it may be a sign that you’re not getting enough fat. On the other hand, if you’re feeling sluggish or experiencing brain fog, you may be consuming too much fat.

To find the right balance, try increasing your fat intake if you’re feeling hungry, or decrease it if you’re feeling sluggish or experiencing other adverse side effects.

Method 3: Consult with a professional

Finally, if you’re still unsure how much fat you should be consuming on keto, it’s always a good idea to consult with a nutritionist or other qualified professional. They can help you determine your individual needs based on your body type, weight loss goals, and other factors.

A professional can also help you navigate any potential side effects of the keto diet, such as constipation, electrolyte imbalances, or kidney stones, which can occur if you’re not consuming enough fluids or certain nutrients.


In conclusion, how much fat you need on the keto diet can vary depending on your individual needs and goals. As a general guideline, aim to consume at least 75% of your daily calorie intake from fat. However, remember to listen to your body and adjust your fat intake as needed. Consulting with a professional can also provide valuable guidance and support as you navigate the keto diet. By following these tips, you can achieve your weight loss goals while enjoying the many health benefits of the keto diet.