how much fat should I eat per day on keto:
Many people who follow the ketogenic diet wonder how much fat they should consume. The answer is not that simple as there are several factors involved in answering this question, such as your age, weight, and gender and the “one size fits all” rule is not universal here.
For most people on low-carb or ketogenic diets, a fat intake around 70% of total calories may be a good choice meaning, if you are aiming to consume 2,000 calories daily, no more than 1400 of those calories should come from fat.
In addition, it is also questioned which type of fat (saturated and unsaturated fat) is more nutritious but the reality is that both types of fat should be included in our diet with a general rule of limiting your saturated fat consumption to less than 10% of total calories while unsaturated fat should be accounting for most of your calories.
With 1,000 calories consumed per day, someone would consume roughly 70–80 grams of fat a day with a fat intake of 70–80%. In the event of a greater caloric requirement, you might need more. Your daily carb intake is likely to be between 20 and 40 grams. (We will provide a simple formula below for counting grams as well)
And it is also recommended using a “Ketogenic calculator” which is easily and free of cost available online where you can input basic information and the goal that you have set for yourself and it will give you exactly how much calories you require and subsequently how much fat you should eat on a keto diet.
Break down of protein, fat, and carbs in Keto Diet in grams :
for example, a 1,600-calorie-per-day keto diet, there’s a simple equation or formula to help you determine how many grams of carbs you should be eating. First, understand:
- Carbohydrates have 4 calories per gram.
- The calorie content of fat is 9 per graM
- A gram of protein contains 4 calories.
For your keto diet, you MOSTLY want to stick to a 10 percent carb, 20 percent protein, 70 percent fat diet, which is low enough that most people will enter nutritional ketosis.
For an accurate calculation of the amount of carbohydrates, protein, and fat you need, simply follow these equations:
Simple formula to finding food in grams intake:
Total calories required per day x percentage of calories of that nutrient/ Number of calories per gram of that nutrient
Applying this formula on any number of calorie intake for fat, protein and carbs:
- For carbs we multiply calories per day (1,600) by the percentage of calories that come from carbohydrates (.10) / the number of calories per gram in carbohydrates (4) = you need 40 grams of carbs per day.
- In the following formula, calories per day (1,600) x percent calories from protein (.20) / number of calories in a gram of protein (4) = you need 80 grams of protein per day.
- Dietary fat is determined by multiplying calories per day (1,600) by percent of calories from fat (.70) / calories per gram in fat (9). This makes it 125 grams of fat per day that you need to have a diet of 1600 calories.