Use that number to figure out generally how much fat you need to be eating, then go from there. While this doesn't necessarily mean you have to constantly count calories on keto, you'll need a ballpark idea of the number of calories you want to consume each day.X Research source So 1,400 calories ends up being roughly 156 grams of fat. To figure out food portions, remember 4-4-9: 4 calories in a gram of carbohydrate, 4 calories in a gram of protein, and 9 calories in a gram of fat.That leaves you with 1,400 calories worth of fat. If you want 10% of those calories to come from carbs and 20% to come from protein, you would need to eat 200 calories worth of carbs and 400 calories worth of protein.
For example, assume you're planning on eating 2,000 calories a day.The remaining calories in your diet should come from fat. Since carbs and protein are limited on keto, you want to find those numbers first. Generally, the specific amount of fat you want to consume on a keto diet depends on the number of calories you're aiming to consume in a day. This article has been viewed 27,752 times.įigure out your carbs and protein first, then fill out the rest with fat. There are 12 references cited in this article, which can be found at the bottom of the page. Oz, National Public Radio, W Magazine, and the Los Angeles Times. She has been featured on CBS News, Fox News, Dr. Youdim is an Associate Professor of Medicine at UCLA David Geffen School of Medicine and an Assistant Professor of Medicine at Cedars-Sinai Medical Center. She is also a Fellow of the American College of Physicians. Youdim holds multiple board certifications awarded by the American Board of Internal Medicine, the National Board of Physician Nutrition Specialists, and the American Board of Obesity Medicine. She completed her residency training and fellowship at Cedars-Sinai. Youdim holds a BA from the University of California, Los Angeles (UCLA) and an MD from the University of California, San Diego (UCSD). Youdim uses a holistic approach to nutrition that blends lifestyle changes and evidence-based medicine. Adrienne Youdim is a Board Certified Internist specializing in medical weight loss and nutrition and founder and creator of Dehl Nutrition - a line of functional nutritional bars and supplements. This article was co-authored by Adrienne Youdim, MD and by wikiHow staff writer, Jennifer Mueller, JD.
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