Low-Carb & Strength Training Macro Calculator

Enter Your Details

All fields are required. We use imperial units (lbs & inches) and convert automatically.

Gender

Age

Weight

lbs

Height

Activity Level

Goal

Daily Carb Limit

How It Works

1 BMR: Mifflin-St Jeor equation calculates your resting metabolism
2 TDEE: BMR × Activity Multiplier = total daily burn
3 Target Cals: TDEE ± Goal Modifier (cut/maintain/bulk)
4 Macros: Protein first, then carbs, fats fill the rest

Why 1g Protein / lb?

Research consistently shows that 1 gram of protein per pound of body weight is the optimal intake for individuals combining strength training with a caloric deficit or low-carb diet. It maximizes muscle protein synthesis and preserves lean mass.

Keto vs. Low-Carb

Strict Keto (20g) keeps your body in deep ketosis. Low Carb (50g) allows more vegetable variety while still limiting insulin response. Moderate (100g) suits high-intensity lifters who need some glycogen replenishment.

Target Daily Calories

Your TDEE (Maintenance)

0 cal

Daily Macro Targets

Protein

0 cal

Carbs

0 cal

Fat

0 cal

Calorie Distribution

Protein Carbs Fat

Calculation Breakdown

Disclaimer: This calculator provides estimates based on the Mifflin-St Jeor equation. Individual results vary based on metabolism, genetics, and body composition. This is not medical or dietary advice. Always consult a registered dietitian or physician before making significant changes to your diet.