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.
Low Carb Macro Calculator
Moderate low carb (~100g net carbs daily) suits maintenance after keto, Atkins later phases, or metabolic health without full ketosis. It is often the long-term lane people can sustain at restaurants and family meals.
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.
Your results (updates as you type)
Low carb vs strict keto
Keto keeps carbs at or below 20–25g to maintain ketosis. Moderate low carb allows more vegetables, fruit, and legumes — still far below a typical 250g+ standard diet.
Atkins Phase 1 matches strict keto — use the keto macro calculator or Atkins macro calculator for induction, then return here for Phase 2+ style budgets. Full ladder: Atkins phases explained.
Making macros stick without obsession
Prioritize protein and fiber at each meal. Whole foods beat processed “low carb” bars for blood sugar stability. Track briefly to learn portions, then eat more intuitively if that works — see mindful macro tracking.
Need dinner ideas that fit? Browse recipes and filter by category rather than inventing a new plate every night.
When to tighten again
If waist, fasting glucose, or triglycerides drift the wrong way for several weeks, temporarily lower carbs (toward the IR calculator or keto) and review sleep and alcohol — not only the macro app.
Related guides
Frequently asked questions
How many net carbs on a low carb diet?
Moderate low carb is often 75–130g net carbs per day. This calculator defaults to about 100g — stricter than standard diets, more flexible than strict keto.
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.
Is this low carb macro calculator free?
Yes. Enter your body stats and activity level to get daily protein, fat, and net carb grams — no account required.
Other calculators
Metabolic Low Carb Calculator · https://metaboliclowcarb.com