You may find that timing your carb intake around your workouts can be beneficial, especially if you believe your performance is affected.
To reach and stay in ketosis, most people need to eat fewer than 50 grams of carbs per day, although the exact value can vary ( 3, 26). However, if you’re trying to stay in ketosis, then you need to restrict carbs. Traditionally, carbs make up the bulk of the calories on a muscle-building diet. However, studies have shown that people can safely consume around 1 gram of protein per pound of body weight (2.1 grams per kg) and stay in ketosis ( 13, 24, 25). There’s some concern among keto dieters about consuming too much protein because it could encourage your body to use gluconeogenesis - a process in which amino acids are converted from protein into sugar, which could stop your body from making ketones ( 23). Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is ideal for building muscle ( 21, 22). That’s because protein is the building block of muscles, which means that you need to consume more protein than your body breaks down through natural processes when trying to build muscle ( 20). Eat plenty of proteinĮating adequate protein is essential for building muscle. What’s more, it’s recommended to gain no more than 0.25–0.5% of your body weight per week to prevent accumulating too much fat ( 19). So if your maintenance calories are 2,000 per day, you should eat 2,300 calories per day to build muscle ( 18).Īs you build muscle, it’s a good idea to adjust your calorie intake around once per month to account for the changes in your weight. When you’re trying to build muscle, it’s recommended to increase your calorie intake by 15% above your maintenance calories. If your weight stays the same, that is roughly your maintenance calories.Īlternatively, you can determine your maintenance calories using the calculator here. To do so, weigh yourself at last three times per week and record your food intake over the week with a calorie tracking app. The first thing you need to do is determine your maintenance calories - the number of calories you need to consume per day to stay the same weight. The number of calories you need to eat per day to build muscle depends on several factors, such as your weight, height, lifestyle, sex, and activity levels. To optimally build muscle, you need to consistently eat more calories than you burn ( 17). The following recommendations can help you structure a keto diet to build muscle. It’s commonly used for weight loss but has various other possible benefits. The keto diet is a very low carb, high fat diet that encourages your body to use ketones as fuel rather than glucose - the body’s preferred source of energy. Most people use a ketogenic diet for weight loss, as research has shown that it can help you lose weight and curb your appetite ( 7, 8).Īside from weight loss, the keto diet has other benefits and can be used to aid people with epilepsy, control blood sugar levels, and help reduce your risk of various chronic conditions, such as Parkinson’s, Alzheimer’s, and certain cancers ( 9, 10, 11). Still, some people may find it takes a week or longer ( 4, 5, 6). Generally, it takes 2–4 days to enter ketosis if your carb intake is 50 grams per day or less.
To transition into ketosis, people typically need to consume fewer than 50 grams of carbs per day, while getting the rest of their calories from a high fat, moderate protein diet ( 3). To compensate, your body uses fat to make ketone bodies as an alternative fuel source ( 2). Ketosis occurs when your body has limited access to glucose or carbs, the body’s preferred source of fuel for many processes. This helps your body transition into a metabolic state known as ketosis.
It involves drastically lowering your carb intake and consuming fat instead. The ketogenic, or keto, diet is a very low carb, high fat diet.
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