How Much Fat on a Ketogenic Diet?

ShareFollow us 147.8k

Do calories matter? How much fat can I eat to lose weight on a ketogenic diet? These are just some of the many questions I focused on when writing this post.

What's the Ideal Fat Intake on a Ketogenic Diet?

As most of you know, ketogenic diets are high in fat, adequate in protein and low in carbohydrates. The aim of the ketogenic eating is to get your body into a state known as ketosis. Generally, the macronutrient ratio varies within the following ranges:

  • • 60-75% of calories from fat (or even more),
  • • 15-30% of calories from protein, and
  • • 5-10% of calories from carbs.

However, percentages are relative and don't say anything about the amount of calories you are eating. Percentages will give you an idea of the macronutrient composition of a diet. To determine the amount of calories, you have to look at absolute numbers - macronutrients in grams. So it's totally different to consume 4,000 kcal and 2,000 kcal on a ketogenic diet.

Can I Eat less than 60% of Calories from Fat?

Yes, you can. Since you only regulate your energy intake via fat when following a ketogenic diet (protein and carbs remain more or less constant), you may end up eating less than 60% of calories from fat, especially if you are trying to lose weight. This is perfectly fine.

In his bestselling books and also in this video, Dr. Stephen Phinney explains the different phases of the ketogenic diet. Depending on your goal, your fat intake will vary in each phase and you will lose different amount of body fat. Weight loss slows down and it's completely natural - you will lose more weight at the beginning (water weight + accelerated fat loss) so don't get discouraged if your weight loss slows down as you get close to your target weight.

Why You Need to Use a Keto Calculator

Not everyone follows the ketogenic diet to lose weight. Many people do it for medical reasons (cancer, epilepsy, etc) while athletes and bodybuilders use it to enhance endurance and muscle development. All groups of keto dieters can benefit from knowing their macronutrient requirements. This includes people that simply try to lose weight and feel better.

Contrary to what many people believe, calories do count, even on a ketogenic diet. When you eat nutritious foods low in carbs, moderate in protein and high in fat, most people will naturally eat less. For this reason, most of you won't need to count calories on a keto diet.

However, just following a ketogenic diet doesn't guarantee weight loss. It helps to keep an eye on your fat intake. The closer you get to your target weight, the more important that becomes. Additionally, you need to ensure that you're eating sufficient amount of protein to stay satiated and prevent muscle loss.

My keto calculator will give you recommendations depending on your goal (weight maintenance, weight loss or weight gain). The calculations I used are based on widely accepted research and recommendations made by Dr. Volek and Dr. Phinney. We put a lot of effort to ensure that unlike some other calculators, you get sensible results that will help you with your diet.

How Much Fat for Quick Weight Loss?

You should never use the ketogenic diet as a "quick fix" for your binging days. If you decide to follow a low-carb approach, you should see it as a new and better life-style rather than just a temporary diet experiment. Contrary to what you may have heard, there is no magic tool or supplement that will "burn" all those extra pounds of body fat for you.

You will lose weight if you stick with the basic KetoDiet rules - just don't have unrealistic expectations. Some people simply lose weight faster than others. That's because apart from their macronutrient intake, there are several other factors to consider (gender, age, health condition, activity, etc). If you haven't succeeded by following the ketogenic diet, chances are you need to start monitoring your calorie intake.

The best way to lose weight is to find a calorie deficit that you feel comfortable with. You can opt for a larger calorie deficit but you should not feel hungry when you follow the ketogenic diet. If you do, you are either not eating enough protein or fat, thus calories. For most people, a moderate calorie deficit (15-20%) is a great way to start.

Don't Fall for the Extra High Fat Myth

I'd like to address a myth frequently seen in the low-carb community. I've seen people following a very low-carb diet who cannot lose weight. To my surprise, they are often advised to increase their fat intake and decrease their carb and protein intake. This is supposedly going to help them enhance ketosis and break through a weight loss plateau but it's simply wrong. Your calorie intake matters and it's not all about going as low on carbs as possible. In fact, you don't even need to be in ketosis or show high ketone readings to lose weight.

While the optimal carb level for some is 20-30 grams of net carbs, others may do better with more or less carbs - it's down to individual needs and body responses.

My good friend, Franziska Spritzler, also known as the Low Carb Dietitian - and one of the experts I recommend on my blog - has written an excellent post about the misconceptions surrounding the ketogenic diet. I strongly recommend you read the full post on Franziska's blog. Below in an extract:

"A ketogenic diet containing less than 20 grams of net carb daily can produce weight loss provided energy intake is reduced, which often occurs spontaneously with carb restriction. There's no denying that many people experience dramatic weight loss with minimal carb intake, are able to maintain the loss, and feel great eating this way. But some of the statements I've read about keto being a miracle for dropping unwanted pounds are simply untrue, such as:

  • You can eat as much fat as you want as long as you keep your carbs really low, because fat doesn't stimulate insulin secretion (I've seen the phrase, "The more fat you eat, the more weight you'll lose.")
  • If you're eating very low carb and not losing, you need to reduce your protein and increase your fat intake to at least 75% of your calories.
  • You should aim for the highest serum ketone levels possible to ensure maximal fat burning; i.e., you'll lose more weight if your serum beta-hydroxybutyrate level is 3 or 4 mm than if it's 0.5 or 1 mm."

Is a "Zero-Carb" Diet Better for Weight Loss?

The suggestion that a "zero-carb" or a very low-carb approach (less than 20 grams of total carbs) leads to a higher level of ketones and enhanced fat loss is misleading - this is not how the ketogenic diet works. The main reason why you'll lose weight on a ketogenic diet is simple: you'll naturally eat less because low-carb diets have appetite-suppressing effects. Additionally, following a low-carb approach will help you release and utilise your fat stores more effectively. Although some people see better results with less carbs, most people won't benefit from a "zero-carb" approach.

Most people that do "zero-carb" believe that higher ketone levels will help them lose weight. There is no scientific evidence to support that. That's why supplements that boost ketone levels do nothing for weight loss. If you want to lose weight, just stick with the diet. Typically, a zero or very low carb approach is desirable purely for therapeutic purposes rather than weight loss.

A carbohydrate-restricted, mildly ketogenic diet is a better way to manage weight in the long run. It's easier to stick with and provides sufficient micronutrients. I personally follow a ketogenic diet with 30-50 grams of net carbs and 2000 kcal (for weight maintenance) or 1600-1700 kcal (for weight loss).

How Do I Get Enough Fat on a Ketogenic Diet?

When you start following a ketogenic diet, you have to increase the amount of fats. And it's not any fats - it's the healthy fats.

Getting most of your daily calories from fat is easier than you might have thought. You don't even have to introduce large amounts of pure fat like butter or coconut oil to your meals - your food doesn't have to taste greasy. Avocados, eggs, macadamia nuts or salmon are all great sources of healthy fats for your ketogenic eating. And even if you find it difficult to increase your fat intake, check out the hundreds of recipes on my blog and also this ketogenic food pyramid.

When increasing your fat intake, it's important to understand which fats are beneficial and which may damage your health. Simply put, the type and quality of fats matter.

Use the Right Types of Fats

Avoid unhealthy processed fats and oils at any cost. Processed vegetable oils, margarine, hydrogenated oils or trans fats are all damaging your health.

For cooking: Use oils and fats high in saturated fats (SFA) - ghee, lard, tallow, coconut oil, etc. Additionally, for light cooking, you can use oils high in monounsaturated fats (MUFA) like olive oil, avocado oil and macadamia oil.

For cold use: Use oils high in MUFA and polyunsaturated fats (PUFA) like nut and seed oils. If you want to use these oils for cooking, add them at the end of the cooking process or after the food is cooked.

Not All PUFA are Equal

Opt for oils high in omega-3 fatty acids, ideally from animal sources (fatty fish like salmon, mackerel or sardines). You can also get your omega 3s in quality supplements like fermented cod liver oil. Apart from being a great source of omega 3 fatty acids, it's high in vitamin D that is deficient in modern diets. Due to the nature of my job (mostly working in front of my computer and not getting enough sunlight), I was deficient in vitamin D, even though I was eating fatty fish 2-3 times a week. I'm taking cod liver oil every day!

Watch your consumption of omega-6 rich foods - beware that even some keto-friendly foods like almonds and walnuts should be consumed with caution. This doesn't mean that you should avoid nuts altogether - just eat them in moderation.

Cooking Method Matters

Even when you use heat-stable fats, it doesn't mean that you should fry all your food. Braising in a slow cooker is one of the healthiest methods to prepare food. Although most of us just quickly fry their bacon on a pan (yes, I'm guilty of that too), this report shows that cooking bacon on a lower temperature for longer is the best way to avoid carcinogenic nitrosamines. I usually cook mine at 275 F / 135 C for 30 minutes. Not all keto-friendly foods are healthy, especially when they're burned.

For a complete overview of healthy fats and oils including smoke points, shelf live and oxidation rate, check out my Guide to Fats & Oils.

Do you like this post? Share it with your friends! 

By Martina Slajerova
Creator of

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

Leave a comment

Note: Any links to products or affiliate links will not be approved.

B I U “ ”
  • Comment
  • Preview

Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (35)

Hello. I've followed a strict keto diet for 21 days, have not lost a single pound. I'm only looking to drop 10-15 lbs. I have been consuming 75% fat. 15% protein. 10% carbs. Approx 1700 calories a day. I initially was eating AS MUCH FAT AS POSSIBLE, thus a 2000+ cal diet. The more I wasn't loosing. I ate more fat, less protein. 10 days in, I tuned into my calories, and started to reduce them. I exercise 5-6 days a week, and can't go below 1,700 without feeling hungry.  So now I'm thinking I need a different approach to my fat consumption here. All my fat is coming from Butter, coconut oil, MCT oil and macadamia nuts (no more than 30 g day). Some cheese.
Can someone please guide me on what to do, and why. I like to understand the method. I did ideal protein Three times over the past 7 years. I successfully lost weight after each pregnancy. And maintained. I had gained a ton of weight with each child.
I am trying to stick with Keto to see if I would like to maintain it/lifestyle change. I have an under active thyroid, low energy, little sleep, 3 kids. Ideal protein was great for quick weight loss, not a sustainable diet. I find Keto easy. And sustainable for me. I just need help tweaking what I'm doing. Any suggestions would be appreciated.


Hi Monica, have a look at this post: How To Low Carb: 15+ Common Weight Loss Mistakes


I don't understand how when even the fattiest meat is only ~20% fat how my daily fat intake can possibly reach the minimum target of 60+% fat.  


Hi Hank, a gram of fat has more than twice as many calories as a gram of protein and carbs. For this reason, it's actually not that difficult to get to 60-75% fat on a keto diet. Also, fat is used as "filler" - there is no minimum amount. For more information, check out our macronutrient calculator: KetoDiet Buddy - Easy Way to Calculate Your Macros on a Ketogenic Diet


I have Hypothyroidism and Hashimoto's. What should my carb count be.


It depends - you will need to try what works best for you. I would generally avoid going below 20 g net carbs. I have Hashimoto's and keep mine at about 40-50 g total carbs (25-35 g net carbs).


hi i am a 45 year old man who weighs 300 i am also diabete i try the keto diet for a few days it made my blood suger go to mind 50 i told my doctor he said maybe i should do around 100 to 120 carbs i micro is 100 gm carbs  130 gram of protein 140 gram of fat is this good for me to lose weight i am have 2050 cal a day


I'm a 38 year old male who is 312 lbs and 6' tall. My day of work is mostly stationary. Am I shooting for under 2000 calories as well? Obviously I'm looking to lose weight but 2000 calories may be difficult. I have read elsewhere that I'd still be in weight loss mode if I ate more, say 2300. I was looking to start my macros at 5% carbs, 70% fat and 25% protein. Any help would be appreciated. I attempted the Keto diet before and lost 5 lbs initially but then stalled for over a week. That being said I didn't eat many veggies and nuts. I now know I need to incorporate these things into my diet. Thanks in advance.


Hi John, the best thing to do would be to check your macros (percentages are not as important as grams, in fact, your ideal intake may be different than the general advice of 5-25-75%): KetoDiet Buddy - Easy Way to Calculate Your Macros on a Ketogenic Diet I hope this helps.
And this may help too: How To Low Carb: 15+ Common Weight Loss Mistakes


Hi, One thing I'm confused I supposed to assume that 50% of my fats will come from body fat and only eat 25% dietary fat?  So, when I calculate macros, should I only calculate 25% for fat from my total caloric intake, or the full 60-75%?  I saw a chart by Dr. Phinney that confused me on this.  Thanks for your help.  I could really use help with my macros, though I've had much success thus far.  


Hi Sondra, that depends on the calorie deficit you opt for. The larger the deficit, the more body fat you will use. However, it's generally better to stick with a moderate calorie deficit (although this can be different for individuals). So when you calculate your macros using this keto calculator: KetoDiet Buddy - Easy Way to Calculate Your Macros on a Ketogenic Diet
- this is how much you should be eating (the deficit will already be accounted for). You don't have to deduct anything from your calculated target macros. I hope this helps!


Great article! One thing I have been searching for and can't find is a breakdown of fats. I am supposed to eat around 180g of fat per day but am looking for a breakdown of how many grams of poly, mono, and saturated fats that would come out to be? IE 100g sat, 40g poly, 40g mono = 180g. Obviously needing all 3 I was curious if you could give me a rough breakdown on what your day typically looks like? Thanks for any help!


Hi Brandon, as far as I know, there are no general recommendation. I haven't been tracking my fat intake in detail but I generally eat foods high in omega 3s (animal sources such as salmon, mackerel, sardines, 2-4 times a week) and MUFA (I eat avocados and extra virgin olive oil almost every day, and sometimes snack on macadamia nuts). Plus I opt for healthy sources of SFA (coconut oil, pastured meat, etc). This post explains more about healthy fats:  Complete Guide to Fats & Oils on a Low-Carb Ketogenic Diet


i am on keto for 3 days now . i workout 5 to 6 days per week strength training 5 days ,cardio, 1 class spinning, running 2 times for 40 minutes per week and HIIT. how to keep my strength and keep on track in the gym without feeling tired because of keto diet? and really adding fats won't get me fat ? my weight is 69, body fat percentage is 21%.


I think you need to slow down. If you just started following a keto diet, your energy levels will be low for the first few weeks. If you feel tired, and still want to exercise, go for a walk instead. You need to get your body adapted to fat burning - right now it's still glucose dependent. Don't forget about electrolytes: "Keto-flu" and Sufficient Intake of Electrolytes


Since I do not count calories or measure fats.  Can someone please give me a quick break down of how much fat and protein I need at every meal?  Example:  Smaller than a fist size of protein and one tablespoon of fat per meal?  60, 70 percent means nothing at this point.  Just need a guideline in order to get things rolling.  
Thank you


Hi Kate, it's not possible to tell without knowing what your goal is (weight loss, weight maintenance), your age, weight, activity level, ... If you want to know how much you should be eating, you need to know your macros. You can count your macros using this keto calculator: KetoDiet Buddy - Easy Way to Calculate Your Macros on a Ketogenic Diet


I am a little lost, I have created a spreadsheet based on the recipes I want to make and the breakdown percentage of carbs to protein to fat.  No matter I do I am always lower on protein (around 55 vs the 81 the keto calculator recommends).  I realize I am lower on the fats than what is recommended as well but the ratios for protein end up being really skewed where as my fats are just a little high (86% vs 74%).  My average caloric intake is around 1200, not because I want it there that is just what it is based on the recipes I am making.  I am perfectly full with this quantity of food but am concerned as my weight loss as slowed.  Any advice on what I can do to get more inline with where my numbers should be?  Is the answer just a protein powder?


Hi Jenny, I've got 3 free eBooks that you can download:
I think your calorie intake is too low and maybe that's why your weight loss is slow (still better slow than none!) - one of the eBooks contain meals that add up to 1400-1500 kcal a day, 70-80 g protein (keto & paleo diet plan) and I think that would be more appropriate. You shouldn't eat if you're not hungry but I'm not convinced that a 1200 kcal diet is beneficial for you in the long term.


I'm brand new to all this Ketogenic stuff. I just discovered it yesterday while browsing through the DIY pages of the Soylent website, and somehow happened upon your blog from there, and since then I've been pouring over your recipes and articles and am currently eating the chocolate chia pudding for breakfast. I'm impressed, it's not too bad at all!
I really want to try this diet out because it sounds like something I can actually manage (versus traditional calorie restricted diets which I can never stick with.) However, I suffer from IBS and I haven't found anything on your site addressing health issues affeting digestion.
Fat, (along with certain vegetables such as cauliflower and broccoli,) are some of the food items I'm supposed to avoid that can trigger attacks. Is there a way to balance this? Perhaps more protein? I find I need a fair amount of protein in my diet naturally. Or maybe I should just not go quite so low on the carbs to make up for the lower fat intake?


Hi Tara, that's true and I'm planning to write a post addressing this issue as not all keto foods can be eaten with IBS, at least not before you manage to control it. The best way is to avoid foods that trigger issues. I think it's better to also avoid a very low-carb diet - I'd aim for ~50 g total (~25-35 g net) carbs.


Hi, this is a great website and it has helped me under stand the keto diet so well! I just had one question. I'm 18 and weight 135lbs. I just want to lose about 10-15 pounds and I am following this diet. I eat about 10g of carbs each day and lots of fat and moderate protein. I also do Cardio and some weight training. So how long do you think it takes to lose this much weight on this diet?


That's hard to tell. It varies for individuals and there are so many factors to consider. You can be losing 0.5-4 pounds a week and weight loss will be different when you start and after a few weeks/ months. As you get closer to your goal weight, weight loss will slow down. I suppose you've seen my keto calculator but just in case you need to calculate your macros: KetoDiet Buddy - Easy Way to Calculate Your Macros on a Ketogenic Diet


Awesome explanation of the fats on ketogenic diet, and I really appreciate the part where you mentioned that fat calories aren't magic that disappear when you eat them. I've heard this before and had to stop reading. Thanks!


Thank you Alex!


Great post Martina! Thank you for the detailed explanation. I find the one most important thing for me is to forget about the word diet and use way of eating. This is now our permanent way of eating and so ... if we have something that is higher in carbs than normal well that is simply what it is. We had something higher in carbs but it has not affected our way of eating. It still means we eat less carbs and maybe occasionally something is included that has more carbs. Now the difference is this. Yesterday we decided on a small treat. When we had finished, my husband said: "Oh well, back to normal tomorrow".  So I pointed out there was no back to anything tomorrow or any other day. It's always business as usual. Maybe I had a small treat but ... the rest of the day will be business as usual. Not sure if this makes sense. Our problem on "diets" has been that once you are off you seem to stay off and take ages to jump back on. Hence we can't "fall off" now because our permanent way of eating is low carb high fat.
But it's good to read about adjusting fat. I also think I still need to work on portion sizes. As you get lower in weight, your portions should really decrease as well as you don't need as much to maintain and hence need less to lose.
But ... I have been on this since January and lost 13 kg of which I am very happy given the fact I have to inject insulin and swallow steroids. However my health has made HUGE improvements. That was the reason I started this WOE and all the weight loss is a huge bonus. Still a long way to go on that but ... I am not anxious .. I have plateaus and then it jumps down again .. so be it. I have patience. I am LOVING the increase in health and energy. Thank you Martina for your support with all your tools and your recipes and your blogs and FB groups. You are doing an amazing job and the mind boggles how you manage it all 😊


Thank you Inge, and congratulations, that's really great! 😊
It does make sense. For me it's a life-style, not a diet as you pointed out. In order for it to be sustainable, I don't want to feel restricted all the time.
Everyone has different tolerance to carbs and I can eat more carbs with no issues and no cravings. So I'd have some "clean" paleo carbs every now and then. What I always avoid is gluten - I can feel the difference almost instantly and figured out that it's not worth it.
Portion sizes.... I find it easier to have two large meals per day (plus a cup of coffee) rather than 3-5 smaller meals. That way I don't worry about portion control too much. However, intermittent fasting may not work for everyone.
Thanks again for you kind words, I really appreciate that!


I can't thank you enough for providing information that focuses on keto diet health first and weight second. I don't follow keto for weightloss (in fact as I am quite lean so have to watch weight gain due to eating such delicious calorie dense foods) and I find other keto diet sites and discussion boards upsetting as the focus is often so "weight-loss at any cost, even my long term health" driven. BTW I recently killed my iPad and obviously my Ketodiet app died with it. I now have an android device. I can't wait for the compatible app as I really miss having it!


Thank you Miette! I know, I've noticed that too. Loads of fried meals, refined oils and other unhealthy foods perceived as keto staples :-(
I'm sorry to hear that about your iPad. It will be out soon - we are just about to release KetoDiet Basic for Android - the fully featured version with planner will take a few more months. I would love to send you a promo code (like we do on iOS) but there is no such thing on Android. However, if you send me an e-mail, we can add you to our beta-testing list and Paypal you back 😊


Thanks for this post, it's a good reminder. When I first started I was worried about not getting enough fat and so added it to everything, but I think I've taken it to the extreme now! I've definitely noticed my fat-loss slowing down, so maybe I'll try to cut down a bit on the added fat in my meals. Also, I've got to know, where did you get that butter knife? It's brilliant!


Thank you! It was a gift from my friend - it's a butter scraper from a French company 😊


I like that you mention your food doesn't always have to taste greasy--I think I add a little too much fat to my meals sometimes.


I cook most of my meat in a slow cooker (no added fats needed and then I have most of the added fats in salads (mostly olive oil)  😊


140lbs 5'0 1200 daily calories. Sedentary work allll day. I workout 6-7days a week... weight training and some HIIT cardio. currently 5%c/35%p/60%f was doing more fat less protein and had stalled. Started Jan 2nd and lost 4lbs. Was advised to increase protein and lower fats so that my body fat would be used instead of adding more. So I did that this week. Pretty much what your article said... but then I did your calculator and it came out to 70something fat and only like 17%p. So now I'm extremely confused


Hi Angela, I can't really tell because you mentioned fat in grams and protein in % which cannot be compared 😊 My guess is that you may not have selected the activity level right - I very much doubt that you would only get 70 grams of fat if you work out 6-7 day a week. Your fat intake depends on the deficit you selected - you can adjust the deficit to whatever you prefer.


As Featured On

As Featured