Low Carb Macro Calculator

Moderate low-carb plan with about 100g net carbs per day — useful for metabolic health transitions or maintenance after stricter phases.

How to use this

Pick the eating plan that fits you (keto, insulin resistance, or moderate low carb).
Enter your age, sex, weight, height, and how active you are.
Your daily protein, net carbs, and fat targets show on the right — use them as a simple daily guide.

Tell us about you

Results update automatically as you fill this in. No sign-up required.

Which plan fits you?

Keto = strictest (20g). Insulin resistance = balanced (50g). Moderate = more flexible (100g).

Sex

Used for calorie estimate only

Age (years)Weight (lbs)Height

Feet and inches — e.g. 5 ft 6 in

How active are you most days?

Pick the option closest to your typical week — not your best week.

Your daily targets

Moderate low carb (100g net carbs)

About how many calories to maintain weight

2,260 kcal

per day

Try to hit these amounts each day — they are a starting guide, not a strict rule:

Protein

136g

per day

Net carbs

100g

max per day

Fat

146g

per day

Estimates only — not medical advice. Talk to your doctor before changing your diet, especially if you take diabetes or blood pressure medication.

Frequently asked questions

How is this different from keto?

Keto usually stays under 20–25g net carbs. This moderate low-carb plan uses about 100g net carbs — still lower than a typical diet but more flexible.

Does this work for Atkins?

Atkins phases vary. Phase 1 is very low carb (similar to strict keto). Later phases add carbs — this calculator’s moderate setting can approximate maintenance-style eating.

What about metabolic dysfunction?

Metabolic dysfunction often responds to reducing refined carbs and prioritizing protein and fiber. Pair these macros with whole foods and medical guidance.

Metabolic Low Carb Calculator · https://metaboliclowcarb.com