Atkins Macro Calculator

Atkins Phase 1 (Induction) keeps net carbs very low — similar to strict keto at about 20g per day. Enter your stats for daily protein, fat, and carb gram targets during induction, then plan your exit to later phases before hunger boredom sets in.

How to use this

  1. Pick the eating plan that fits you (keto, insulin resistance, or moderate low carb).
  2. Enter your age, sex, weight, height, and how active you are.
  3. 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.

Your results (updates as you type)

Your daily targets

Strict keto (20g 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

20g

max per day

Fat

182g

per day

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

Next steps

Atkins phases at a glance

Phase 1: ~20g net carbs. Phase 2 slowly adds nuts, berries, and more vegetables. Phase 3 and 4 increase carbs toward maintenance — use the low carb macro calculator for later phases.

See Atkins phases explained for when to advance and a practical food ladder.

Induction is temporary for most people

Most people do not stay at 20g carbs forever. Induction jump-starts fat adaptation — then carbs rise gradually while weight and labs are monitored. If you prefer permanent keto language, the keto macro calculator and getting started guide cover the same early window.

Shopping and cooking in Phase 1

Foundation foods: eggs, meat, fish, leafy greens, olive oil, avocado. Verify sauces with the net carb calculator. Cook from under 10g recipes so induction does not become deli-meat monotony.

Related guides

Insulin resistance

Atkins Phases Explained — Induction Through Maintenance

Phase 1 through 4 net carb limits, when to advance, how Atkins compares to strict keto, and a practical food ladder for each stage.

11 min read

Atkins macro calculator →

Insulin resistance

Getting Started with Keto and Low Carb — First 2 Weeks

A practical starter plan: cut sugar first, target net carbs, prioritize protein, and when to add fasting.

12 min read

Keto macro calculator →

Frequently asked questions

How many carbs on Atkins Phase 1?

Classic Atkins Induction limits net carbs to about 20g per day. This calculator defaults to strict keto macros (~20g net carbs).

When do I add carbs on Atkins?

Phase 2 slowly adds nuts, berries, and more vegetables as you approach goal weight. See our Atkins phases guide for the full progression.

Is Atkins the same as keto?

Phase 1 is very similar to strict keto. Later Atkins phases allow more carbs than typical keto maintenance.

Other calculators

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