Metabolic Health Calculator

Estimate daily macros for metabolic dysfunction and blood-sugar-friendly eating — built for insulin resistance and low-carb lifestyles.

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.

Which plan fits you?

Keto = strictest (20g). Insulin resistance = balanced (50g). Moderate = more flexible (100g).

Sex

Used for calorie estimate only

Age (years)Weight (lbs)Height

Feet and inches — e.g. 5 ft 6 in

How active are you most days?

Pick the option closest to your typical week — not your best week.

Your daily targets

Low carb for insulin resistance (50g 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

50g

max per day

Fat

168g

per day

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

Frequently asked questions

What is metabolic dysfunction?

It often refers to problems like insulin resistance, elevated blood sugar, or metabolic syndrome. Diet is one lever — alongside sleep, activity, and medical care.

Are net carbs the same as blood sugar impact?

Net carbs are a label math shortcut. Fiber and food quality also matter. Use net carbs as one tool, not the only measure of a meal.

Should I track macros every day?

Many people track briefly to learn portion sizes, then eat intuitively. Do what supports consistency without adding stress.

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