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How Much Fat Do You Need for Ketosis?

By April 24, 2016January 9th, 2022Nutrition Education

How Much Fat Do You Need for Ketosis?


Often times clients think they didn’t get their ratio of 70-80% fat correctly so they start adding in bulletproof coffee or eating a tablespoon of coconut oil just to correct the ratio. I do not recommend this if you are eating ketosis for weight loss. Your body is a magnificent marvel and can create ketones from the stored fat on your body.  So how much fat do you need for Ketosis?

As long as your carbs are right (30g or less per day, ideally 20g or less) and you hit your protein goal, How Much Fat Do You Need for Ketosis?then you will be in ketosis where your body can use dietary fat and body fat equally well. So if there isn’t enough dietary fat the body will use stored fat for fuel, exactly what you want for weight loss.

So fat should just be eaten until you are full or until you reach your calorie limit for the day whichever comes first.  I say calorie limit because early on if you have leptin resistance you can still overeat fat and hold you back.  Once leptin resistance is healed, it is hard to overeat fat when carbs and protein are correct.

Learn more in my class Beyond Keto (Click Here).

If you are a platinum member on Keto-Adapted.com you will get FREE attendance to the class as well as access to exclusive recipes such as the Eggs Florentine Deviled Eggs in the photo below, as well as many other features such as designing your own meal plan capabilities, FREE weekly meetings and access to me to help you along your way!

How Much Fat Do You Need for Ketosis?


I love messages like this!: “After a year of thinking, I’m doing everything right and not losing a pound I am happy to report I lost 4 pounds since last Friday!!! Turns out, I wasn’t doing everything right!

Click HERE to get started on a well-formulated ketogenic diet today!

How Much Fat Do You Need for Ketosis?
Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • I was afraid of this too! Good to know that I should really just focus on limiting carbs and protein.

  • Gina says:

    Hey Maria, I will be traveling on the day you have this class and won’t be able to attend. Will you be offering a recording of the class?

  • Gail says:

    Hi Maria . . .A question for u. . .I am a low carber on and off for years ( Atkins). Finally fully on board and love it now that I have incorporated keto diet as well. Been doing faithfully since Feb 1, 2016. Been in Ketosis (via urine stix) on day 4 and every day since. Prob? lost 6 lbs first 2 weeks then an abrupt halt! Not a pound since, yet am in Ketosis every day. Always at least in “trace”, many times even darker. Started back having 1-2 glasses of wine nightly and still remain in ketosis every day. .My activity level cut in half thou, thanxs to 2 shoulder surgeries in past 4 months. Hopefully increasing soon. I do use cheese. . . sigh. My big downfall. Why if always in ketosis an still not loosing!? Thanxs in advance

  • Gail says:

    Excellent article! Thank u! Explains a few things. U say 80% fat, 15%protein, 5% carbs. I am 5’5″ 160 lbs. Want to get back down to 130-135. What do these percentages come as #’s? Calories vs grams vs whatever? Thanxs in advance!

  • Darlene says:

    What are your thoughts on the weight loss pill I am hearing so much about, garcinia cambogia extract?

  • Shelley says:

    When you are saying 20 or less carbs is that total or net carbs?

  • Jamie says:

    I do net carbs but am struggling what to eat that will fill me up and keep me below your total carbs of 20.

  • Rachel says:

    Interesting. I’m 13 weeks in to the ketogenic lifestyle. Lost 27 lbs. I do struggle with some insulin resistance, but thats a different story. After feeling like I was doing well with my food choices, I stopped tracking. The first week stopped I lost 2 lbs (I usually lost 0.5-1 a week after the first big drop). Then I stalled for 3 weeks. I picked back up tracking, noticed my carbs were staying well below 20g, my proteins appropriately around 60g, but my fats weren’t getting over 100g. My suggested amount is like 160. I started focusing on getting my fat back up, (I had been skipping the bpc), and started dropping again. So I have a hard time considering that making sure I’m not high fat isn’t a big deal. While I know I shouldn’t eat if not hungry, I have had to focus on getting in more fats when I am hungry. And I’m losing again. Thoughts? I really appreciate your blog and awesomeness! ☺️

    • Maria Emmerich says:

      I didn’t say to not eat fats if hungry. But adding fats just for the sake of increasing fat totals for the day is unnecessary and will hold you back.

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