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How Much Fat Should You Really Be Eating On The Keto Diet?

So How Much Fat Should You Eat On Keto?

If you're new to keto you may have heard a lot about how keto works and all the rumors about how you can eat bacon and butter every single day!

While there is some truth to that… as with any diet or new eating regimen, there's a few things that you need to keep in mind before you get started in order to ensure your success on this diet.

Keto emphasizes eating a high-fat, moderate protein, and low-carb diet. But how high is high for fat intake?

How Much FAT Is Too Much?

So how much fat should you be eating on keto?

The percentage of macros that you eat daily are calculated below:

Healthy Fat: 60% – 75%

Protein: 15% – 30%

Carbs: 5% – 10%

So what happens if you eat less fat than the recommended amount on keto?

There are a lot of rules that can apply but just remember this…

Your fat intake is based on each phase of your goal for keto!

What this means is you can still expect your weight to decrease just like it would during the beginning stage of any other new diets.

This is mostly when your body is eliminating initial water weight and fats. Now what happens if you eat less fat then you body need is that you may plateau sooner, or it may take just a little longer to reach your goal.

So if you're new to keto or haven't lost the amount of weight you wanted or expected to, then the following info may be helpful to you!

Calculating How Much Fat To Eat On Keto

If you normally eat 1,800 calories per day, and the fat intake ranges between 60% to 75% per day, then your required fat each day should be between 108 to 135 grams per day.

And making the adjustment is EASY!

The more calories you consume, the more fat you will need and the amount of fat you need also depends on your body composition.

For example a smaller person, with less weight to lose may only need about 20 grams of fat per meal.

This is compared to the standard amount, which is between 20 grams to 40 grams.

Whereas a larger person, with more weight to lose may need about 40 grams of fat per meal.

And an average-sized person is probably in the middle… needing about 30 grams.

Are you still with me?

Ok great! Let's keep going!

You can get more exact numbers on how much fat you need to eat when you use our keto calculator.

Using our keto calculator will help you determine the exact ratios and amounts of fats, protein, and carbs that your body needs based on your current weight and activity level.

If you click here it will take you to the keto calculator that we have on our website. On that page you will get recommendations about the exact amount you have to reach based on your goals.

Keto Is Not Just For Weight Loss

Now I'm sure that most of you ladies are here because you want to lose weight with keto but you'll probably be surprised to learn that most people start on keto for medical reasons or more specifically for the treatment of diseases like epilepsy, diabetes and even cancer!

Keto has been known to have a ton of health benefits so although we may all have different goals, most people can benefit from the macronutrients that the keto diet can provide.

Getting In Your Daily Fat

Now I KNOW this goes against everything that you've ever been told in your life but it's super important that you get in your enough fat each day while following the keto diet.

But remember when I told you early that most people think keto is all about eating bacon and butter???

Well just because I say you need to get your fat in doesn't mean you can eat all the greasy fast food you want!

You still need to understand the difference between good fat and bad fats. Healthy fats include avocados, macadamia nuts, eggs, and salmon. You can also have olive oil, grass fed butter and coconut oil too!

So if you're brand new to this “eat more fat” thing, you may be wondering how you're going to get more healthy fat into your diet.

Well guess what?!? Today's your lucky day because I have a few tips for you!

Below I've listed some ideas for how to add more fat to your diet. I've listed the recommended amount per serving.

Food, Serving & Fat Grams