Atkins Macro Calculator

Atkins Phase 1 (Induction) keeps net carbs very low — similar to strict keto at about 20g. Use this for daily macro targets during induction.

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.

Related guides

Insulin resistance

Atkins Phases Explained — Induction Through Maintenance

Phase 1 through 4 net carb limits, when to advance, and how Atkins compares to strict keto.

7 min read

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.

8 min read

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