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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.

**Light
Activity| |
|----------------------|-----------------------|
|
| Lean
|
|200–240               ||
(Sedentary)**

| Lean Body Mass (lbs)

Activity Level

Protein Range (g/day)
100                  

| 60–80                 |

| 125                  | 75–100

               
|

Sedentary150                  | 90–120                |

| 175                  | 105–140               |
| 200                  | 120–160               |
| 225                  | 135–180               |
| 250                  | 150–200               |

**Moderate Activity (0.6–0.8 g/lb LBM)

60–80

100

Moderately Active)**

| Lean Body Mass (lbs) | Protein Range (g/day) |
|----------------------|-----------------------|
| 100                  | 80–100                |
| 125                  | 100–125               |
| 150                  | 120–150               |
| 175                  | 140–175               |
| 200                  | 160–200               |
| 225                  | 180–225               |
| 250                  | 200–250               |

**Active (0.8–1.0Athletes/Heavy g/lbLifting)**
LBM)

|
Body

80–100

200

SedentaryMass (0.6–0.8lbs) g/lb| LBM)

Protein

120–160

200

Moderately ActiveRange (0.8–1.0g/day) g/lb| LBM)

|----------------------|-----------------------|
100                  

160–| 100–120               |

| 125                  | 125–150               |
| 150                  | 150–180               |
| 175                  | 175–210               |
| 200

                 
|

225                  | 225–270               |

| 250                  | 250–300

             

Sedentary (0.6–0.8 g/lb LBM)

180–240

300

Moderately Active (0.8–1.0 g/lb LBM)

240–300


Notes:

  • 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.

  • 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).

  • 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.

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