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As established in chapter 5, the prevention of nitrogen losses requires a protein intake of
at least 1.75 grams protein/kg LBM (0.8 grams/ lb of bodyweight) OR 150 grams of protein,
whichever is higher.

For lighter individuals, 1.75 g/kg of protein may be less than 150 grams, in which case
protein should be adjusted upwards to avoid nitrogen losses. After the third week of ketosis, when
the major protein sparing adaptations have taken place, protein intake can be adjusted
downwards as necessary. Please note that this value was determined for individuals who are not
exercising and are consuming minimal carbohydrates.

If an individual is exercising, it is assumed that protein requirements are higher than the
minimum of 1.75 grams/kg (~0.8 grams/lb). A protein intake of 0.9 grams of protein/lb of total
bodyweight is an appropriate protein level to start at. Although this is slightly higher than the
values suggested above, we can assume that extra protein is necessary during the initial phases
of adaptation.

If an individual is consuming even marginal amounts of carbohydrates (30 grams), then
less protein is necessary to achieve a positive nitrogen balance. Recall from the previous chapter
that 1 gram of protein will produce 0.58 grams of glucose. So 2 grams of protein will produce a
little more than 1 gram of glucose. Therefore, for every gram of carbohydrate consumed on a
ketogenic diet, protein requirements should go down by 2 grams. Someone consuming the
maximum of 30 grams of carbohydrate per day could reduce protein intake by approximately 15
grams per day.

It should be noted that women may not need as much protein as men, for reasons
discussed in chapter 18, but research into gender differences is only starting to appear.
Therefore, both male and female athletes should use the values in table 3 as a guide. If an
individual has trouble establishing and maintaining ketosis, and all other aspects of the diet are in
place, protein intake can be adjusted downward until ketosis is established.

Table 3: Protein requirements for various activity levels

Protein intake

Bodyweight Sedentary Exercising

(0.8 grams/lb) (0.9 grams/lb)

130 lbs 104* 117*

150 lbs 120* 135*

180 lbs 144* 162

200 lbs 160 180

220 lbs 176 198

250 lbs 200 225

* During the first three weeks of the diet, these values should be raised to 150 grams for reasons

already discussed. After three weeks have passed, protein intake can be lowered to the levels

given above.