How much fat should I eat per day on keto [All you need to know]

How much fat should I eat per day on keto
How much fat should I eat per day on keto:

We discuss how much fat should I eat per day on keto, key factors in Keto diet, Saturated vs Unsaturated fat and healthy high Fat low Carb foods:

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.

Key factors in Keto diet:

If you're trying to lose weight, keto diets have become increasingly popular and the main component of a ketogenic diet is dietary fat. 

To burn fat, the keto diet reduces carbohydrate intake and increases healthy fats and if given the choice of burning carbohydrates and sugars for energy, your body will choose glucose (from these sources) so what happens in the low-carb diet, like the keto diet is that it depletes your body of its glycogen (glucose).

As soon as glycogen stores are depleted, the body starts burning body fat and your liver converts fat stores into ketone bodies and raises blood ketone levels, causing your body to burn fat and produce the energy it needs to lose weight.

Fat intake calculator: How much in physical quantity (Grams):

Even though these percentages exist as guides (e.g. 70% of fats should be in keto meals), they aren't much use until you figure out how they fit into your lifestyle. 

With the Keto calculator (simply Google keto calculator), you will find out what your daily caloric intake should be based on your age, body weight, BMI, and level of physical activity, and how many grams of fat this corresponds to and what foods will satisfy that need. Once you have these percentages in your hand, you can then get the right amount of carbs, protein and fat grams you need to get per day.

Note: If you are new to weight loss or keto diet weight loss and don't know how much should be your calorie intake in order to lose weight then first speak to a professional about how many calories you need in a day for your body to start using up your body fat and second from there you can also use a keto calculator to find how much gram of food is required and what food will provide that keto diet fat.

Food to avoid on keto: High carb food:

It is recommended that you avoid starchy vegetables, refined sugars, and processed foods when following keto. 

  • Sweet potatoes, white potatoes, carrots, and corn are among the starchy vegetables.
  • Whole grains (including rice, wheat, cereals, bread, tortillas, and whole wheat).
  • Soybeans, lentils, black beans, and legumes.
  • Sugar-sweetened condiments such as ketchup, salad dressings, and mayonnaise (you can try keto-friendly ketchup recipe).
  • Sweets containing sugar or sweeteners.
  • Oils from vegetables, such as canola, corn, and soybean.
  • Sucralose and sugar alcohols are artificial sweeteners.
How much fat should I eat per day on keto
How much fat should I eat per day on keto:

Saturated vs Unsaturated fat:

It has been debatable for years whether fats are good or bad. Trans fat is the only "bad" fat on the basis of existing research that we believe should be limited or removed from your diet. Researchers suggests that partially hydrogenated oils are a huge source of trans fats and that Trans fats can increase your risk of heart disease.

What are the 'Bad fats'?

Saturated fat: fat that is solid at room temperature like butter or the fat on meat is largely saturated fat. This should be eaten the least. Too much of saturated fat raises blood cholesterol (LDL or bad cholesterol) and is directly linked with increased risk of heart disease. Avoid ingredients labelled as animal shortening, coconut and palm oils, lard, dripping, coconut milk, milk fat or animal and dairy fat.

What are the 'Good fats'?

Monounsaturated fat: monounsaturated fats can be found in animal and plant fats and oils. These fats are the healthier kind but should still be eaten in moderation. Highly monounsaturated fat sources are plant-derived and include olive oil, canola and peanut oils. Plant food sources include avocados, peanuts, hazelnuts and macadamia nuts. Monounsaturated fats may also have unique properties in reducing the risk of heart disease when they replace saturated fat intake.

Polyunsaturated fat: oils rich in polyunsaturated fats come extracted from plant seeds and include safflower oil, sunflower oil, grapeseed oil, and soybean oil and are also important to health. Seeds such as soya beans, corn and sesame seed are also rich in polyunsaturated fats.

Healthy High Fat Low Carb Foods:

Following are good high fat foods,


Omega-3 fats are found in fatty fish such as salmon. Many foods contain omega-3 fats, including alot plant-based options, but to find it in seafood is unique.

More than 2,000 milligrams of omega-3 fatty acids are in an 8-ounce portion of sustainably caught salmon contains:

  • Calories: 320
  • Fat content: 14 grams
  • Protein in grams: 44
  • Carbohydrates: 0 grams


While eggs were previously thought of as a protein but more than 60% of the eggs calories comes from fat, some of that is omega-3 fats while only 30% from protein. Thus, eggs are an ideal macro-nutrient for a ketogenic diet.

Plus, eggs provide a lot of vitamins and minerals, such as vitamin D, iron, and choline.

A whole egg contains:

  • Calories: 77
  • Five grams of fat
  • Six grams of protein
  • 0.5 grams of net carbohydrates


The avocado is one of the few fruit that contains fat, and it is a staple of any keto diet. As a matter of fact, avocados have a fat content of more than 75%. Additionally, they are a good Omega-3 fatty acids, vitamin E, potassium, folate, vitamin C,  and fiber are all found in this food. Additionally, this nutrient-rich fruit may promote weight loss by keeping you fuller longer. 

Aside from that, avocados go well with most things and can make a good substitute for fats like butter or mayonnaise. 

A full Avocados has:

  • A 230 calorie diet
  • Twenty grams of fat
  • Protein content of 2 grams
  • Two grams of net carbs


There is a good reason why almonds are considered a healthy food as heart-healthy fats and fiber, as well as protein and fiber, are associated with improved appetite control with almonds. Moreover, almonds are high in iron, magnesium, and vitamin E.

The following nutrients are present in a small handful of almonds (1 ounce):

  • The calories in this serving are 160
  • Fat 16 grams
  • Protein is 6 grams
  • Carbohydrates: 2 grams

Also keto diet food with low carbs includes:

  • There are many healthy fats and oils such as coconut oil, olive oil, avocado oil.
  • MCT oil provides fast-acting fat.
  • Grease, butter, and ghee made from animal fats
  • Dairy products made from organic (and preferably grass-fed) animals, such as heavy cream, cheese, yogurt, kefir, and cream cheese
  • Pork chops, beef ground, goat meat, chicken, turkey, bacon, steaks, organ meats, and lamb from grass-fed cattle
  • Vegetables such as kale, arugula, spinach, and alfalfa sprouts
  • Low-carb vegetables like cauliflower, broccoli, bell peppers, tomatoes, cabbage, zucchini, mushrooms and Brussels sprouts
How much fat should I eat per day on keto
How much fat should I eat per day on keto:


The body prefers to burn carbohydrates. Thus, if carbs are always available, your body will use them for energy.

When you drastically reduce your carb intake, your body must burn fat, whether it comes from your diet or stored in your body.

As your body adjusts to burning fat rather than carbohydrates, you are likely to feel a little under the weather for a few days.

The keto flu occurs to most people who follow an ultra-low-carb diet.

You may be tempted to give up your diet if you feel unwell for a few days. Be aware that your body may take about 3-4 days to adjust to your new regimen - and that you may need several weeks to fully adapt.

Because of this, it is important to be patient and stick to your diet in the beginning.

Among the world's biggest health problems are obesity and type 2 diabetes. A low-carb diet may be able to solve these problems. Science strongly supports this

It is important to understand that reducing carbs alone will not make you lose weight or improve your health.

To achieve optimal wellbeing, it is important to consume a healthy diet and engage in regular exercise.

Related Question:

How long should you aim to be in a ketogenic state:

Try nutritional ketosis for 6-12 weeks and test your blood afterward to see if it's right for you. You should also have your doctor examine inflammation, cholesterol, adrenals, and thyroid function.Upon defining your threshold, begin adding more carbs, such as vegetables, when you're in ketosis.

The duration of ketosis in health is unknown at this point. Under the care of a knowledgeable functional medicine physician, it is recommended that ketosis be tried for up to 6 months. The maximum recommendation for clinical trials would be 12 months under the supervision of a collaborative professional and expert.

how many calories to stay in ketosis:

The average person consumes between 700 and 1,100 calories each day, about 80% of which are fat calories. By consuming low calories and a high amount of fat, you might be able to achieve ketosis quickly

What happens if you don't eat enough fat on keto:

A keto diet that doesn't provide you with enough fat will leave you feeling hungry and hungry people will grab any food they can get their hands on and snacking at all times will make you consume more calories than you need, so you could end up overeating.