Low-Carb Diet
Macro Calculator

Calculate your personalized macronutrient targets for various low-carb approaches (Keto, Moderate, Liberal).

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Calculate Your Low-Carb Macros

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Understanding Low-Carb Macros

How Calculations Work

Basal Metabolic Rate (BMR)

This is the energy your body burns at complete rest. We estimate it using the Mifflin-St Jeor formula, considered reliable:

Men: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5

Women: BMR = (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161

Total Daily Energy Expenditure (TDEE)

We multiply your BMR by an activity factor based on your selected level (Sedentary=1.2, Lightly Active=1.375, etc.) to estimate your total daily calorie burn.

Goal Adjustment

Your TDEE is adjusted based on your goal:

  • Lose Weight: TDEE - 500 kcal (approx. deficit for 1 lb/week loss)
  • Maintain Weight: TDEE
  • Gain Weight: TDEE + 300 kcal (approx. surplus for 0.5 lb/week gain)

We ensure a minimum target of 1200 kcal for safety.

Macronutrient Split (Low-Carb Logic)

Calories are distributed according to your chosen approach:

  1. Carbohydrates: Set to a fixed gram target based on the plan (e.g., Keto ≈ 25g, Mod ≈ 75g, Lib ≈ 125g). Calories = Grams × 4.
  2. Protein: Calculated to support muscle mass, typically around 1.6g per kg of body weight. Calories = Grams × 4.
  3. Fat: The remaining calories needed to reach your target are allocated to fat. Grams = Remaining Calories / 9.

Why Low-Carb?

Reducing carbohydrates encourages your body to use fat as its primary fuel source (especially in ketosis). This can lead to benefits like weight management, improved blood sugar control, and potentially reduced hunger. Different levels allow flexibility based on individual needs and preferences.

Frequently Asked Questions

Net carbs are the total carbohydrates in a food minus the fiber and certain sugar alcohols. These are the carbs that significantly impact blood sugar levels. Most low-carb diets, especially keto, focus on tracking net carbs rather than total carbs.

Calculation: Net Carbs = Total Carbohydrates - Fiber - Sugar Alcohols (like erythritol, xylitol - check labels).

The ketogenic diet is very restrictive and requires careful planning to ensure nutritional adequacy and induce ketosis (where your body burns fat for fuel). It can be effective for weight loss and managing certain health conditions (like epilepsy or type 2 diabetes under medical supervision).

However, it may not be suitable for everyone (e.g., those with kidney disease, pregnant women) and can have side effects ("keto flu"). Moderate or liberal low-carb approaches are often easier to sustain long-term. Always consult a doctor or dietitian before starting a ketogenic diet.

Think of these as targets, not rigid rules. Consistency is key.

  • Carbs: Staying at or below your carb limit is crucial, especially for keto, to remain in fat-burning mode.
  • Protein: Aim to meet your protein goal to preserve muscle mass during weight loss or support growth during gain/maintenance. Going slightly over is usually fine.
  • Fat: Use fat as a lever to reach your total calorie goal. Eat enough to feel satisfied, but you don't necessarily need to hit the exact fat target if you're full and have met your protein/carb goals (especially if weight loss is the primary goal).
  • Calories: Overall calorie intake drives weight change. Stay close to your target based on your goal.

Focus on whole, unprocessed foods:

  • Meats & Poultry: Beef, pork, chicken, turkey, lamb (choose fatty cuts if needed).
  • Fish & Seafood: Salmon, trout, sardines, shrimp, tuna.
  • Eggs: Whole eggs are nutrient-dense.
  • Non-Starchy Vegetables: Leafy greens (spinach, kale), broccoli, cauliflower, bell peppers, zucchini, asparagus.
  • Healthy Fats: Avocado, olive oil, coconut oil, nuts (in moderation), seeds (chia, flax).
  • Dairy: Full-fat cheese, heavy cream, butter, plain Greek yogurt (check carb counts).
  • Berries: Strawberries, blueberries, raspberries (in moderation).

Avoid sugary drinks, bread, pasta, rice, potatoes, most fruits, and processed foods high in sugar and starch.