Low-Carb Diet Macro Calculator

Calculate your ideal macronutrient breakdown for various low-carb diet approaches to achieve your health and fitness goals.

Calculation Parameters

Activity level explanation Sedentary: Little or no exercise
Lightly Active: Exercise 1-3 days/week
Moderate: Exercise 3-5 days/week
Very Active: Exercise 6-7 days/week
Super Active: Physical job or twice daily training

What is a Low-Carb Diet?

A low-carbohydrate diet restricts carbohydrate consumption relative to the average diet. It is often used for weight management and controlling blood sugar.

Different Types:

  • Ketogenic: Very low carb, high fat.
  • Moderate Low-Carb: Moderate carb restriction.
  • Liberal Low-Carb: Slightly reduced carbs.

Potential Benefits:

  • Weight loss
  • Blood sugar control

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Low-Carb Diet Theory

What is a Low-Carb Diet?

A low-carbohydrate diet restricts carbohydrate consumption relative to the average diet. The primary goal is often weight loss, but it can also be used for blood sugar control and other health reasons.

Different types of low-carb diets exist, including Ketogenic, Moderate Low-Carb, and Liberal Low-Carb, each with varying levels of carbohydrate restriction.

How to Calculate Macros

Calculating your macros involves determining the appropriate grams of protein, fat, and carbohydrates to consume daily based on your calorie needs and dietary goals.

  1. Determine your Basal Metabolic Rate (BMR).
  2. Calculate your Total Daily Energy Expenditure (TDEE) by multiplying your BMR by your activity factor.
  3. Adjust your calorie intake based on your goal (weight loss, maintenance, gain).
  4. Calculate your macro grams based on your calorie intake and desired macro ratios.

BMR Formulas

The Basal Metabolic Rate (BMR) is an estimate of how many calories you'd burn if you were to do nothing but rest for 24 hours. We use the Mifflin-St Jeor formula:

Mifflin-St Jeor Formula:

  • For men: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) + 5
  • For women: BMR = (10 x weight in kg) + (6.25 x height in cm) - (5 x age in years) - 161

Calorie Adjustments for Goals

To achieve different goals, calorie intake is adjusted:

  • Weight Loss: Reduce calorie intake by 10-20% (e.g., TDEE * 0.85)
  • Weight Gain: Increase calorie intake by 10-20% (e.g., TDEE * 1.15)
  • Maintain Weight: Maintain calorie intake at TDEE.

What are Net Carbs?

Net carbs are the total carbohydrates in a food minus the fiber. Fiber is not digested by the body and therefore does not significantly impact blood sugar levels.

Net Carbs = Total Carbohydrates - Fiber