How Much MCT Oil Per Day To Lose Weight? Optimal MCT Oil Dosage For Weight Loss In 2024

Stephanie Clarke, BS
Dr. Maya Frankfurt, PhD
Discover precisely how much MCT oil per day to lose weight, its key benefits, and strategies for effective weight loss with MCT oils in 2024.
how much mct oil per day to lose weight
Harnessing the power of coconuts: MCT oil's secret weapon for weight loss. Photo: Ba Le Ho

Navigating the world of dietary supplements can feel like traversing a maze, especially with emerging products such as medium-chain triglycerides or MCT oil. Are you intrigued by the potential benefits of MCT oil and wonder how much MCT oil you should take per day to lose weight? As you consider incorporating MCT oil into your routine, understanding the recommended dosages is critical.

The allure of MCT oil isn’t just in its trending status. There are tangible results reported when adding MCT oil to smoothies made with fruits that are low in sugar. Equally enlightening is the science supporting MCT oil’s role in weight management, offering clarity amidst the overwhelming sea of wellness advice.

How Much MCT Oil To Take For Weight Loss?

For weight loss, the recommended intake of MCT oil varies based on individual factors. Starting with a teaspoon daily and gradually increasing up to three tablespoons can be effective. MCT oil promotes satiety, supports thermogenesis, and can boost metabolism, helping in calorie burning. When combined with a balanced diet and exercise, it may aid weight loss. However, exceeding the suggested dose can lead to digestive issues. Always consult with a healthcare professional before incorporating it into your regimen.

How Much MCT Oil Per Day To Lose Weight

Medium-Chain Triglycerides (MCT) oil has the potential to accelerate fat burning and provide immediate energy. It has high concentrations of medium-chain fatty acids like coconut oil and lauric acid. When venturing into the world of MCT oil for weight loss and body fat loss, you must get the dosage right. Not only does the right amount ensure maximum benefits, but it also mitigates potential side effects. So, here is how to know how much MCT oil to take for weight loss.

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Starting Small

Always begin with a smaller dose. One to two teaspoons daily is an advisable starting point.[1] This introductory phase allows your body to adapt, reducing the risk of digestive discomfort.

Increase Gradually

As your body becomes accustomed to taking MCT oil, you can slowly raise the dosage. A progression of an added teaspoon every few days is reasonable. For many, a daily dose hovers around one to two tablespoons.

The Maximum Limit

It’s crucial not to overdo it. Most experts recommend not exceeding four tablespoons of MCT oil daily. Taking more than this can lead to adverse effects[2] and diminish the benefits you’re aiming to achieve.

Monitor Your Body

It’s important to always pay attention to your body’s responses. Make sure you are drinking enough water. Should you notice digestive disturbances or other unexpected reactions, consider adjusting your intake or seeking advice from a healthcare professional.

Remember, while MCT oil offers several potential benefits for weight loss, you will still need to integrate it into a well-balanced diet.[3] It’s not a magic potion that works in isolation, but when used judiciously, it can be a powerful ally on your weight loss journey.[4]

Does MCT Oil Help With Weight Loss?

how much mct oil per day to lose weight
Harnessing the power of coconuts: MCT oil’s secret weapon for weight loss. Photo: Halil ibrahim mescioglu/Shutterstock

MCT oil, derived from coconuts and coconut oil, has recently garnered significant attention in the world of weight management and nutritional science. There’s intriguing evidence suggesting that adding MCT oil into a balanced diet can help with weight loss. Unlike olive oil and coconut oil, which are natural substances, MCT oil is scientifically altered to create a weight management substance capable of being consumed.

Here are the primary ways MCT oil supports this goal:

Increased Energy Expenditure

MCTs can enhance energy expenditure as a medium-chain fatty acid. When compared to longer-chain fats, these can potentially boost your body’s efforts in calorie burning.[5] This can be a vital asset in your weight loss journey, given that increasing energy expenditure essentially means you’re burning more calories throughout the day, which can, in turn, reduce body fat.

Promotes Fullness

Studies suggest that MCT oil might promote the release of two hormones, peptide YY and leptin, which help to induce the feeling of fullness.[2] Feeling full has the effect of reducing your overall daily calorie intake, which can be beneficial for weight loss.

Conversion to Ketones

MCTs are rapidly broken down and can be converted into[6] ketones. Ketones are substances produced when the liver breaks down fat that can be used by the body for energy in the absence of glucose. This process can be especially valuable for those on a ketogenic diet.

Reduction in Stored Fat

Consuming MCT oil can lead to a decrease in the levels of stored fat, which is partly due to increased energy expenditure and feelings of fullness.[7] Additionally, MCTs can help optimize the burning of fat over carbohydrates during metabolism, further reducing fat storage in the body and lowering body fat.

Enhanced Workout Performance

MCT oil provides an immediate energy source that can improve stamina and endurance during your daily workouts. This enables you to train harder and for longer durations, promoting greater calorie burn and muscle gain. The quick energy from MCTs can be especially beneficial for those on low-carbohydrate diets, as it helps sustain energy[4] without relying heavily on glucose stores. Improved workout performance can contribute significantly to weight loss and overall fitness.

Supports Healthy Gut Bacteria

MCT oil has been shown to have antimicrobial properties, which can help in balancing gut flora by inhibiting the growth of harmful bacteria without negatively affecting the beneficial ones. A balanced gut[5] microbiome is essential not only for digestion but also for overall health, including weight management.

While the advantages of MCT oil are evident, you still need to make sure you are combining its intake with a balanced, healthy diet and regular exercise in order to achieve optimal results and reduce how long it takes to lose weight.

How To Use MCT Oil For Weight Loss

how much mct oil per day to lose weight
Boost your morning coffee with MCT oil for weight loss benefits. Photo: Tatiana Bralnina/Shutterstock

MCT oil, known for its weight loss potential, can be added seamlessly to your daily meals and beverages. This means you don’t have to change the way you cook in order to incorporate MCT oil into your regimen. However, the manner in which you integrate this oil into your diet plays a significant role in how effectively you are able to reap its benefits. Here are some detailed ways on how to employ MCT oil for optimum weight loss outcomes:

Starting Slow

If you’re introducing MCT oil to your diet for the first time, it’s advisable to start with a conservative dosage, like a teaspoon. Beginning with a small amount can prevent digestive issues that some people experience when initially trying MCT oil. Over a few weeks, as your body becomes more accustomed, you can gradually increase the dosage.[5]

Mix With Beverages

Adding MCT oil to your meals and beverages, such as coffee or smoothies, can be a convenient way to consume it. Its almost imperceptible taste ensures that it won’t alter the flavor profile of your dishes or drinks. Plus, blending it with other ingredients can further aid in its absorption and effectiveness.

Versatile In Cooking And Baking

MCT oil has a neutral flavor, which makes it a suitable addition to various recipes. Whether you’re baking keto-friendly desserts or sautéing vegetables, adding MCT oil can be an effortless way to introduce its weight loss benefits into your meals. Just be mindful of its smoke point and avoid using it for high-heat cooking.

Before Or After Workouts

MCT oil can be a beneficial ally during your workout routines. When taken pre-workout, it might enhance endurance, providing you with the extra push you need during rigorous exercises. On the flip side, consuming it post-workout can offer support for muscle recovery,[2] ensuring you’re ready for your next session.

During Intermittent Fasting

For those who follow intermittent fasting, MCT oil can be a game-changer. Taking a dose in the morning could offer a quick energy source, especially during those fasting hours when energy levels might dip. This energy boost[8] comes without the necessity of converting the oil into ketones, making it a preferred choice for many fasting enthusiasts.

Combining With A Ketogenic Diet

When on a strict low-carb or ketogenic diet, the body burns fat for fuel, producing ketones in the process. MCT oil can complement this by providing an instant source of ketones, even if you’re slightly over your carb limit for the day. This means you can maintain a state of ketosis[4] and continue burning fat for energy without being overly strict about every carb you consume.

Incorporating MCT oil isn’t just about its consumption. It’s about thoughtfully integrating it into your lifestyle and weight loss aspirations. By paying attention to your body’s responses and tailoring your intake, you’ll be better positioned to unlock its full potential.

How Often To Take MCT Oil For Weight Loss?

Determining the frequency of MCT oil consumption isn’t just about a fixed timetable. It’s a blend of understanding your body, the nature of your daily activities, and your specific weight loss goals. Remember, MCT oil is a form of dietary fat, and while it has potential weight loss benefits, moderation is key to ensure overall balanced nutrition.

For some, taking MCT oil daily works wonders, especially when the goal is consistent energy support or appetite suppression. Consuming it in the morning can kick start metabolism and maintain elevated energy levels throughout the day. However, others might find alternating days or even a few times a week to be more suitable, especially when gauging its effects on the digestive system. Listen to your body, note any changes, and adjust accordingly.

It’s also pertinent to factor in your total daily calorie intake. MCT oil, like other oils,[9] contains many calories. Incorporating it should be in alignment with your broader dietary and caloric goals. It’s a dance of synergy, balancing MCT oil’s benefits with its caloric content to ensure it aids, not hampers, your weight loss journey.

Ultimately, your body’s feedback is invaluable. Paying attention to cues, from energy spikes to digestive comfort, will guide your MCT oil frequency for optimum results.

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MCT oil has swiftly emerged as a significant player in the weight loss and wellness arena. Its unique metabolic properties and efficient energy conversion process have garnered attention and praise. While no single supplement or fat burner can serve as a magic bullet, MCT oil, when incorporated mindfully into a balanced diet, can genuinely boost your weight loss efforts.

One cannot overlook the importance of pairing this supplementation with other healthy lifestyle choices, such as regular exercise and a well-balanced diet. It’s a harmonious blend of these components that paves the way to genuine, sustainable results. As you venture into integrating MCT oil into your regimen, always remember to listen to your body, adjust as needed, and seek guidance when uncertain. In the world of weight loss, knowledge and intuition together form the foundation of success.

Frequently Asked Questions

How many mg of MCT oil are in a tablespoon?

A tablespoon typically holds around 14 grams or 14,000 milligrams of any substance, including MCT oil. Given that the density of oils is roughly equivalent to that of water, this approximation is generally accurate for most dietary oils.[9]

Has anyone lost weight with MCT oil?

Many individuals have reported weight loss success with the incorporation of MCT oil into their diets. MCTs can boost metabolism and increase satiety, helping with calorie control.[10] However, as with any supplement, results can vary.

Does MCT oil slow metabolism?

MCT oil may boost metabolism, not slow it. Studies indicate it enhances thermogenesis, where the body burns calories for heat. Paired with diet and exercise, this could support weight loss.

Can you take MCT on an empty stomach?

Some people can tolerate MCT oil on an empty stomach, but others might experience digestive discomfort. It’s advisable to start with a small amount and see how your body reacts.

Can I put MCT oil in my coffee while fasting?

Many individuals like adding MCT oil to their coffee during intermittent fasting to harness the oil’s energy-boosting properties without disrupting the fast. It provides a swift energy source without insulin spikes, so your body remains in a fasting state.

How long does it take for MCT to work?

MCT oil typically works swiftly, with effects felt within 30 minutes to an hour post-consumption. Due to its quick absorption,[11] MCTs are rapidly converted into ketones in the liver, offering immediate energy, particularly for the brain.


  1. Yee Ying Lee, Tang, T., Eng Seng Chan, Eng‐Tong Phuah, Lai, O., Chin Ping Tan, Wang, Y., Nur, Dian and Joo Shun Tan (2021). Medium chain triglyceride and medium-and long chain triglyceride: metabolism, production, health impacts and its applications – a review. Critical Reviews in Food Science and Nutrition, [online] 62(15), pp.4169–4185. doi:
  2. Mumme, K. and Stonehouse, W. (2015). Effects of Medium-Chain Triglycerides on Weight Loss and Body Composition: A Meta-Analysis of Randomized Controlled Trials. Journal of the Academy of Nutrition and Dietetics, [online] 115(2), pp.249–263. doi:
  3. (2021). Saturated Fat. [online] Available at:
  4. Sabri Ahmed Rial, Karelis, A.D., Bergeron, K.-F. and Mounier, C. (2016). Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients, [online] 8(5), pp.281–281. doi:
  5. Jadhav, H.B. and Annapure, U.S. (2022). Triglycerides of medium-chain fatty acids: a concise review. Journal of Food Science and Technology, [online] 60(8), pp.2143–2152. doi:
  6. Vandenberghe, C., Valérie St-Pierre, Fortier, M., Castellano, C., Cuenoud, B. and Cunnane, S.C. (2020). Medium Chain Triglycerides Modulate the Ketogenic Effect of a Metabolic Switch. Frontiers in Nutrition, [online] 7. doi:
  7. Maher, T., Sampson, A., Goslawska, M., Pangua-Irigaray, C., Amir Shafat and Clegg, M.E. (2019). Food Intake and Satiety Response after Medium-Chain Triglycerides Ingested as Solid or Liquid. Nutrients, [online] 11(7), pp.1638–1638. doi:
  8. Marie‐Pierre St‐Onge, Mayrsohn, B., Majella O’Keeffe, Kissileff, H.R., Arindam Roy Choudhury and Blandine Laferrère (2014). Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. European Journal of Clinical Nutrition, [online] 68(10), pp.1134–1140. doi:
  9. Kinsella, R., Maher, T. and Clegg, M.E. (2017). Coconut oil has less satiating properties than medium chain triglyceride oil. Physiology & Behavior, [online] 179, pp.422–426. doi:
  10. Yee Ying Lee, Tang, T., Eng Seng Chan, Eng‐Tong Phuah, Lai, O., Chin Ping Tan, Wang, Y., Nur, Dian and Joo Shun Tan (2021). Medium chain triglyceride and medium-and long chain triglyceride: metabolism, production, health impacts and its applications – a review. Critical Reviews in Food Science and Nutrition, [online] 62(15), pp.4169–4185. doi:
  11. Watanabe, S. and Shougo Tsujino (2022). Applications of Medium-Chain Triglycerides in Foods. Frontiers in Nutrition, [online] 9. doi:‌

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