How Much Fat on a Ketogenic Diet?

Going keto means taking a diet that is high in fat, adequate in protein and low in carbohydrates. But how much fat are you supposed actually take on a ketogenic diet? If you are not sure what much fat to take, then keep reading this article to learn more. It is tailored to help you make the right decision.

What is the Ideal Fat Intake on a Ketogenic Diet?

When on a ketogenic diet, you get your body to a state known as ketosis. A state when your body does not have enough glucose and burns stored fat instead to get enough energy supply. In other words, ketosis is a natural state for the body when it is mostly fuelled by fat. Basically, the macronutrient ratio expresses the share of the total energy that comes from protein, carbohydrate and fat as below.

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

These percentages aim to give you an idea of the macronutrient requirement of a diet. To determine the amount calories your body actually needs, it is best to consider macronutrients in grams. This makes it easier to know the total calories to consume. For example, you can restrict yourself to 3,000 kcal on a keto diet.

More or Less Than 60% Of Calories from Fat?

Knowing your macronutrients requirement can help you make the right decision. For example, when trying to cut weight, you may find yourself having less than 60% of calories from fat and which is ok.

Dr Stephen Phinney brings more light to the whole concept about a keto diet by explaining the different phases of the keto diet. He goes further to say our goals influence fat intake at various stages of the ketogenic diet. For example, during weight loss, fat intake is low.

Using a keto calculator, Why use it?

Knowing your macronutrients requirement and sticking to that is very crucial. A ketogenic calculator, therefore, helps you know the exact macronutrients requirement depending on your goals. Basically, whether you are a bodybuilder, athlete or medication, a keto calculator comes in handy. It helps you take the right amount of fat every time. Whether focused on weight loss, weight gain or weight maintenance, you will find it very useful.

How Much Fat for Quick Weight Loss?

There are many factors that contribute to weight loss besides sticking to a keto diet. Age, gender, activity and your health condition also contribute to weight loss. So, don’t be disappointed when you find after going keto for a while you have not shed weight. If you have not made it by sticking to a ketogenic diet, chances are you need to start monitoring your calorie intake.

Your calorie intake matters, and it is not all about going as low on carbs as possible. In fact, it is not a must you be in ketosis to lose weight. Although the optimal carb level for some people is 20-30 grams of net carbs, some do better with more or less carbs. So, don’t allow yourself to be confused by many misconceptions you will come across. You can learn more about the misconceptions surrounding the ketogenic diet here.

Often, sticking to basic keto diet rules will help cut weight. But the best way to shed weight is to find a calorie deficit that makes you feel comfortable. For most people, a moderate calorie deficit of between15-20% works for them at the start.

Is A Zero-Carb Diet Better for Weight Loss?

You will come across many information indicating that zero-carb or very low-carb results to fat loss. While some better see better results with less carbs, it is not a guarantee to most people. In fact, there is no scientific evidence that support zero-carb (which results in higher ketone levels) contribute to weight cut. This is one reason why ketones that boost ketones levels do nothing for weight loss.

 A keto diet works by triggering you to eat less naturally. This is because low-carb diets have appetite-suppressing effects. Not to mention that a low-carb approach helps you release and utilise the fat stored more effectively, hence resulting in weight loss.

The Right Approach:

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. For example, you can stick to 30-50 grams of net carbs and 1600-1700kcal for weight loss and 2000kcal for weight maintenance.

The Right Types of Fats to Use

  • For cooking: Consider using oils and fats high in saturated fats (SFA) for example, lard and coconut oil. For light cooking, go for oils high in monounsaturated fats (MUFA) like macadamia oil and olive oil.
  • For cold use: In this case, use oils high in MUFA and polyunsaturated fats (PUFA) such as seed and buts oils. If you want to use these oils for cooking, it is best to add them after food is cooked.


  • That not all PUFA are equal. For example, oils from fatty fish like mackerel and salmon are rich in omega-3 fatty acids. You can also get your omega 3s in quality supplements like fermented cod liver oil.
  • That how you prepare your food matters. Braising or slow cooking is an excellent approach. For example, cooking bacon on a lower temperature for longer is the best way to avoid carcinogenic nitrosamines.
  • It is recommendable and good for your health to avoid processed fats and oils. This is because they can hurt your health more than you think. Stay safe!

Best Sources of Fat for Keto

  • High-fat fruits such as coconut, olives, and avocado.
  • Fatty fish such as salmon, sardines, mackerel, and herring.
  • Nuts and seeds, especially macadamia nuts. Go easy on pistachios and cashews as they are relatively high in carbs.
  • Egg yolks, mayonnaise and hollandaise sauce.
  • Healthy fats and oils especially butter, olive oil, avocado oil and ghee.
  • Fatty meat such as mutton, duck, sirloin, lamb and pork belly.


READ Related Article:  Low Carb Fruits: Can You Eat Fruits on the Ketogenic Diet?


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