Weight Loss Macro Calculator

Moderate low-carb macros (~100g net carbs) support steady fat loss without strict keto restriction. Enter your stats for daily calorie and macro targets.

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

Moderate low carb (100g 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

100g

max per day

Fat

146g

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

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.

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Metabolic health

Visceral Fat and Metabolic Health — What Matters

Plain-language guide to belly fat, organ fat, and why low-carb eating and fasting target metabolic dysfunction — not just scale weight.

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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.

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Atkins macro calculator →

Frequently asked questions

How many carbs for weight loss?

Many people lose weight on 50–130g net carbs depending on activity and insulin sensitivity. This calculator uses ~100g as a moderate low-carb starting point.

Do I need to count macros forever?

Short tracking builds awareness of portions and protein intake. Many people transition to habit-based eating after a few weeks — use macros as training wheels.

Is low carb required for weight loss?

No — calorie deficit matters most. Low carb helps some people control hunger and blood sugar. Pair these targets with whole foods and medical guidance if needed.

Other calculators

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