Ketogenic Diet Protein Intake by Lean Body Mass
This table provides daily protein intake ranges for a ketogenic diet based on lean body mass (LBM) in 100-lb increments. Use your estimated LBM (approximated as your "ideal" or "skinny" weight) and activity level to determine your target.
|
Lean Body Mass (lbs) |
Activity Level |
Protein Range (g/day) |
|---|---|---|
|
100 |
Sedentary (0.6–0.8 g/lb LBM) |
60–80 |
|
100 |
Moderately Active (0.8–1.0 g/lb LBM) |
80–100 |
|
200 |
Sedentary (0.6–0.8 g/lb LBM) |
120–160 |
|
200 |
Moderately Active (0.8–1.0 g/lb LBM) |
160–200 |
|
300 |
Sedentary (0.6–0.8 g/lb LBM) |
180–240 |
|
300 |
Moderately Active (0.8–1.0 g/lb LBM) |
240–300 |
Notes:
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Your Stats: At 6'1", 260 lbs, with an estimated LBM of 190–200 lbs and moderate activity, your protein range is 160–200 g/day.
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How to Use: Select the LBM closest to your estimated lean mass. If your LBM falls between increments (e.g., 150 lbs), interpolate between the 100-lb and 200-lb ranges (e.g., 120–150 g/day for moderately active).
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Sources: Choose keto-friendly proteins like meat, fish, eggs, or low-carb dairy. Spread intake across 3–4 meals (e.g., 40–50 g/meal for 160 g/day).
-
Adjustments: If you’re highly active (e.g., heavy lifting), you may need up to 1.0–1.2 g/lb LBM. Consult a dietitian for personalized advice or if you have health conditions.