In the previous two articles in this 3-part series we looked at How Low Carb Diets Work and How to Pick the Right Low Carb Diet For You. Now we are going to give you a low carb diet macros guide to take the legwork out of dieting so you can just get started.
Below, you’ll find an in-depth overview of the low-carb diets we discussed earlier, including macro ratios and the corresponding gram values for each macro based on your preferred calorie intake.
In this article you will discover:
- Low Carb Diets with Macros Breakdowns: Basic Low-Carb Diet, Keto Diet, Low-Carb/High-Fat Diet, Atkins Diet, Paleo Diet, and Carnivore Diet.
- Additional Questions You Might Have
- What are Net Carbs?
- What are Macros?
- Tools for Tracking Carbs
Low Carb Diet Macros Guide
You may have picked your low-carb diet or you might be still comparing the different types of low-carb diets out there. Either way, this guide will help you turn your diet goals into success.
The first step in your low-carb diet exploration is comparing the different low carb diets and figuring out which one will fit your goals, body/metabolism needs as well as your lifestyle. Below are detailed descriptions of each diet. If you need additional help in choosing a diet, click here to learn more about this process.
Low-carb diets share a common principle of reducing carbohydrate intake to shift the body’s energy source from carbohydrates (glucose) to fat, making them appealing for weight loss. However, individual factors like metabolism, energy requirements, health conditions, and satiety levels can affect diet success. The good news is that the range of low-carb diets provides flexibility, allowing you to select one that aligns with your unique needs and preferences.
The major differences between the diets are in the macros ratios. Low-carb diets vary in carbohydrate levels (from 0g to 30%), offer diverse protein options, emphasize high fat intake for satiety, and differ in food source preferences, providing flexibility for individuals to choose the one that suits their unique needs and goals.
I encourage you to try different types of low-carb diets along your weight loss journey to find the perfect fit to match your lifestyle and achieve your goals.
Why Calories Matter in a Low Carb or Keto Diet
Low-carb diets typically emphasize macro percentages over total calorie counts, but losing or maintaining weight involves creating a calorie deficit. The exact calorie intake depends on individual factors such as metabolism and activity level, so consulting a doctor or dietitian is wise.
It’s important to resist the urge of going too low in calories right from the start. Drastically reducing calories can backfire, leading to unsustainable crash diets, slowed metabolism, and eventual weight plateaus. It’s important to provide your body with the fuel it needs for long-term success.
My recommendation is to start at a certain level and monitor your success. If you are not seeing 1-2 lbs of weight loss each week then consider decreasing your calorie intake the next week to see if this moves the scale.
Let’s get to the good part. Below you will find descriptions of Diet Guidelines, Macronutrient ratio breakdowns, and Macros Grams of Carbs, Grams of Protein and Grams of Fat breakdowns for each diet based on your desired total daily calories.
Low Carb Diet Macros Broken Down by Calories
Basic Low-Carb diet
Diet Guidelines:
This is an amazing diet to start with if you are new to the low-carb diet lifestyle. The basic low-carb diet plan offers more structural freedom. You will want to stay between 50 g to 100 g of carbs each day. You have freedom as long as you stay in this range, so you don’t have to have the exact same amount of carbs each day. You have room to play with the amount of fats and proteins you eat each day as well. This diet is very well-balanced and works for weight loss, allows you to keep a moderate-to-high activity level, and can help you gain or maintain muscle mass. It is also a great way to maintain your body weight.
As with any of these diets, if your goal is to lose weight then you will want to make sure you are in a calorie deficit.
Macros Breakdown:
Macros: 20% carbs, 40% protein, 40% fat.
Macros by Calorie Intake:
2000 Calories: 99 g carbs, 200 g protein, 89 g fat.
1800 Calories: 89 g carbs, 180 g protein, 80 g fat.
1600 Calories: 79 g carbs, 160 g protein, 71 g fat.
1400 Calories: 69 g carbs, 140 g protein, 62 g fat.
1200 Calories: 59 g carbs, 121 g protein, 53 g fat.
Ketogenic Diet a.k.a. Keto Diet
Diet Guidelines:
Keto is one of the popular diets and has become one of those buzz words, but you may be wondering what the diet actually entails. Keto is an extremely low-carb and high-fat diet. The goal is to put your body into ketosis. Ketosis is when your body burns ketones (created by breaking down fat), instead of glucose as its primary fuel source. You will be eating around 20 net carbs or less a day and your primary macros will be fats at or above 70% of your nutritional intake.
(Scroll down below, or click here, to learn more about how to calculate net carbs.)
Some people get what they call “Keto Flu” a few days after they start. These flu-like symptoms are the body adjusting to the dietary change, and can be alleviated by adding more salt into your diet to balance out the water loss. It’s important to make sure you are getting enough nutrients and you may want to go a little higher in calories by increasing your fats and protein in the first few days. These symptoms will go away typically after a week.
For most people the Ketogenic Diet is a drastic change from what they are used. If you ware new to low-carb diets and want to start with Keto then I highly recommend taking some time to prep for this diet. This includes planning meal plans, giving yourself time for meal prep each week, and also to psych yourself up mentally by finding ways to give yourself constant motivation. Take away all barriers in order to set yourself up for success.
Macros Breakdown:
Macros: 5% carbs, 25% protein, 70% fat.
You will find that there are different variations of macros for Keto, but this is the most common macros ratio.
Macros by Calorie Intake:
2000 Calories: 25 g carbs, 125 g protein, 155 g fat
1800 Calories: 23 g carbs, 113 g protein, 140 g fat.
1600 Calories: 20 g carbs, 100 g protein, 124 g fat.
1400 Calories: 18 g carbs, 88 g protein, 109 g fat.
1200 Calories: 15 g carbs, 75 g protein, 93 g fat.
*g carbs = Net Carbs
For true keto you should aim for Net Carbs as your carb intake. Also I do have to note that with the macro breakdown for 1800 and 2000 calorie diets, 5% carbohydrates will take you above the 20 net carb recommendation. Everyone is a little bit different on that amount of carbs they consume to reach ketosis, so you will have to closely monitor your results. If you are not seeing the results you desire consider decreasing your carb intake to see how that makes a difference. If you want to stick to a strict 20 g net carbs then see the Atkins 20 macros breakdown below.
Low-Carb, High-Fat Diet
Diet Guidelines:
This falls somewhere in between a basic low-carb diet and a Keto diet. I like to think this as keto but with more vegetables and some fruit thrown in there. This is one of my go-to low-carb diets, as it works very well for me. It allows you to have a good protein intake, which is great if you are working out, and allows for a high amount of fat to keep things delicious and you feeling fuller longer. I highly recommend trying the Low-Carb/High-Fat Diet or the Basic Low-Carb Diet as an excellent place to start if this is your first time adventuring into the low-carb world.
Macros Breakdown:
Macros: 12% carbs, 25% protein, 63% fat
Macros by Calorie Intake:
2000 Calories: 60 g carbs, 125 g protein, 140 g fat.
1800 Calories: 54 g carbs, 113 g protein, 126 g fat.
1600 Calories: 48 g carbs, 100 g protein, 112 g fat.
1400 Calories: 42 g carbs, 88 g protein, 98 g fat.
1200 Calories: 36 g carbs, 75 g protein, 84 g fat.
Atkins Diet
Diet Guidelines:
Atkins was one of the original low-carb diets that got a lot of buzz behind it. It has gotten a bit of a bad rap because people assumed you just eat a ton of bad fats (bring on the bacon!). In reality it is a great diet structure, and not too far off from other low-carb diets. Technically with any of these diets you can just eat any types of fat, but I highly recommend you learn how to find which foods nutritiously fuel your body.
There are three different levels of Atkins: 20, 40 and 100. This refers to the net carb you have each day. For the Atkins diet the carbs amount is consistent no matter your total calories.
Their take is to offer three different levels to help you reach your goals:
- Atkins 20: 20 grams of net carbs a day. Atkins recommends this for those who want 40 or more pounds of fat loss and for those who are diabetic.
- Atkins 40: 40 grams of net carbs a day. For those who have weight loss goals of under 40 pounds.
- Atkins 100: 100 grams of net carbs a day. Best for those who are looking to maintain their weight and for those that want the health benefits of a low-carbohydrate diet. This is also great for those with medical conditions who benefit from a low-carb, but don’t need to have as restrictive dietary guidelines.
You will find that Atkins 20 is very similar to Keto and closely follows the keto diet macros, and your body will most likely enter a state of ketosis. Atkins also uses Net Carbs for their carb calculations. (Scroll down below to learn more about Net Carbs and how to calculate them.)
For Atkins they offer nutritional plans and guidance on their website. If you are looking for a guided approach to be with you every step of the way with your weight loss journey then I recommend taking a look at what they have to offer online.
Macros Breakdown:
Atkins 20: Carbs: 5% to 10%, Protein: 20% to 30%, Fat: 60%-70%
Atkins 40: Carbs: 10% to 15%, Protein: 20% to 30%, Fat: 55% to 65%
Atkins 100: Carbs: 20% to 25%, Protein: 20% to 30%, Fat: 45% to 55%
Macros by Calorie Intake for Each Atkins Diet Plan:
Atkins 20: 20 g carbs, 25% protein, 60-70% fat
2000 Calories: 20 g carbs, 125 g protein, 158 g fat.
1800 Calories: 20 g carbs, 113 g protein, 141 g fat.
1600 Calories: 20 g carbs, 100 g protein, 124 g fat.
1400 Calories: 20 g carbs, 88 g protein, 107 g fat.
1200 Calories: 20 g carbs, 75 g protein, 91 g fat.
Atkins 40: 40 g carbs, 25% protein, 55-65% fat
2000 Calories: 40 g carbs, 125 g protein, 148 g fat.
1800 Calories: 40 g carbs, 113 g protein, 132 g fat.
1600 Calories: 40 g carbs, 100 g protein, 115 g fat.
1400 Calories: 40 g carbs, 88 g protein, 98 g fat.
1200 Calories: 40 g carbs, 75 g protein, 82 g fat.
Atkins 100: 100 g carbs, 25% protein, 45-55% fat
2000 Calories: 40 g carbs, 125 g protein, 122.2 g fat.
1800 Calories: 40 g carbs, 113 g protein, 105.6 g fat.
1600 Calories: 40 g carbs, 100 g protein, 88.9 g fat.
1400 Calories: 40 g carbs, 88 g protein, 72.2 g fat.
1200 Calories: 40 g carbs, 75 g protein, 55.6 g fat.
*g carbs = Net Carbs
Paleo Diet
Diet Guidelines:
Paleo Diet is short for Paleolithic Diet and is a nutritional approach that is reminiscent of the eating habits of our ancient ancestors. It looks at what people would have eaten during the Paleolithic era, which spanned from about 2.5 million to 10,000 years ago.
It centers around consuming whole, unprocessed foods like lean meats, fish, vegetables, fruits, leafy greens, nuts, and seeds while avoiding grains, legumes, dairy products, and processed items. If you are adhering strictly to this diet, you will want to ensure that your meats are grass-fed beef or naturally fed poultry, free of hormones and antibiotics. The rationale is that our bodies are better suited to the diet of our Paleolithic predecessors, and followers believe it can offer health benefits. However, its long-term effects remain a subject of debate among nutrition experts.
While Paleo offers a more balanced ratio of macros, it is a high-carb diet when compared to these other diet options. We’ll explore both the typical Paleo and a low-carb version of Paleo Diet so you can see if your body responds better to a lower or higher fat intake as well as moderate to low-carb intake.
If you are looking to build or maintain muscles while on a low-carb diet then I recommend considering the Paleo Diet. It is a high-protein diet when compared to the other low-carb diet types, and you can adapt it add in more protein-rich foods while lowering the other macro levels.
Macros Breakdown:
Paleo isn’t typically defined by macros, it centers on what types of food can and cannot be eaten. Based on the diet’s structure below are typical and low-carb macro ratios for the Paleo Diet.
Standard Paleo: 30% carbs, 30% protein, 40% fat
Low-Carb Paleo: 15% carbs, 30% protein, 55% fat
Macros by Calorie Intake:
Standard Paleo: 30% carbs, 30% protein, 40% fat
2000 Calories: 150 g carbs, 150 g protein, 89 g fat.
1800 Calories: 135 g carbs, 135 g protein, 80 g fat.
1600 Calories: 120 g carbs, 120 g protein, 71 g fat.
1400 Calories: 105 g carbs, 105 g protein, 40 g fat.
1200 Calories: 90 g carbs, 90 g protein, 53 g fat.
Low-Carb Paleo: 15% carbs, 30% protein, 55% fat
2000 Calories: 75 g carbs, 150 g protein, 122 g fat.
1800 Calories: 68 g carbs, 135 g protein, 110 g fat.
1600 Calories: 60 g carbs, 120 g protein, 98 g fat.
1400 Calories: 53 g carbs, 105 g protein, 86 g fat.
1200 Calories: 45 g carbs, 90 g protein, 73 g fat.
Carnivore Diet
Diet Guidelines:
Bring on the meat! The Carnivore Diet is very restrictive on the types of foods you can eat. You will be exclusively eating animal-based foods such as Meat (beef, poultry, pork, etc.) and Fish. On some versions you are allowed to eat a small amount of dairy like butter, yogurt, and cheese. It is an extreme low-carb, high-fat diet that doesn’t allow any plant-based foods, including fruits, vegetables, grains, legumes, nuts, and seeds.
It is considered a 0 net carb diet. The actual carbs in your diet will depend on how strict you are to only eating animal meat, and if you are adding in animal bi-products such as yogurt and cheese.
This diet has been known to help dieters lose body fat, but there are concerns with it leading to nutritional deficiencies due to the long-term impact of excluding fruits, vegetables, and grains. If you are unsure it is always best to talk to your healthcare provider before starting a diet like the carnivore diet.
Like the Paleo Diet, the Carnivore Diet can be adapted to fit your lifestyle goals. It can range from an extremely high fat diet, with up to 75% of your macros coming from fat. To achieve this you will want to consume plenty of fatty cuts of meat as well as fatty fish. If this is too much fat for your liking, then you can look at increasing your protein intake and lowering your fat intake to around 50%. Similar to the Paleo Diet this can be a great choice for those looking to build or maintain muscle while losing weight.
Macros Breakdown:
Macros: 0-5% carbs, 20-35% protein, 50-75% fat
Macros by Calorie Intake:
Strict Carnivore Diet: 0% carbs, 25% protein, 75% fat
2000 Calories: 0 g carbs, 125 g protein, 167 g fat.
1800 Calories: 0 g carbs, 113 g protein, 150 g fat.
1600 Calories: 0 g carbs, 100 g protein, 133 g fat.
1400 Calories: 0 g carbs, 88 g protein, 117 g fat.
1200 Calories: 0 g carbs, 75 g protein, 100 g fat.
*g carbs = Net Carbs
The macros breakdown above is for a stricter version of the Carnivore diet with zero carbs. If you want to add a few carbs into your diet, I recommend following the keto diet macro breakdowns above.
Additional Questions You Probably Have
What are Net Carbs?
Figured I’d add this in here, because this term comes up so often. Net Carbs are the carbohydrates that have a significant affect on your blood sugar levels. Dietary fiber and some sugar alcohols don’t get fully absorbed by the body they don’t cause spikes in blood sugar levels in the same way that other carbs do. These are then excluded when counting net carbs.
How to Calculate Net Carbs:
Grams Net Carbs = Total Grams of Carbohydrates – Grams of Fiber – Grams of Sugar Alcohols *(if applicable)
*If you don’t have sugar alcohols available to you on nutrition labels then just subtract the Fiber.
When Do You Need to Calculate Net Carbs:
Certain diets such as Keto, Atkins and Carnivore diets use Net Carbs for their carbohydrate counts. On these diets your carbohydrate intake needs to be very exact. In the guidelines above you’ll notice in the keto macros, grams of carbohydrates are actually the Net Carbs that you are counting. If you have health conditions that require you to monitor your blood sugar levels then counting Net Carbs can be very helpful.
What are Macros?
Macros is short for macronutrients. They refer to the three main categories of nutrients that serve as the energy sources for your body and are key for your overall health and well-being. The three primary macronutrients are carbohydrates, proteins, and fats.
- Carbohydrates (or Carbs): Carbs are a main source of energy for your body. See the entire article here for more information.
- Proteins: These are responsible for building and repairing tissues in the body (muscles, organs, and your immune system). They found in foods like poultry, meat, pork, fish, eggs, dairy, nuts, legumes, and seeds.
- Fats: Fat gets a bad rap, but they are essential for your body (and oh so tasty). Fats are your key players in energy storage. They provide cushioning for your organs, insulation for your body, and also absorb soluble vitamins. They can also be used as an energy source when they are broken down (see Keto Diet). There are many types of fats (saturated, unsaturated, and trans fats). Some are better than others. Some heart-healthy fats include: avocados, fatty fish, olive oil, avocado oil, nuts, and seeds. Other fats such as: Diary (milks, cheese, yogurts that are low in sugar), butter, and more, are key players in most low-carb diets. One of the joys I’ve found is that for low carb diets, fats are some of your best, tasty friends.
Tools for Tracking Carbs
There’s so many different tools out there. My recommendation is MyFitnessPal. It has a website, but is better used as an App. I’ve used this for 10+ years and it is great. Anyone I ever talk to also recommends it.
This will be your nutritional information tool. It has a diary which you will input your foods and it will break it down into your macros, calories, nutrients and more. I also credit it for helping me learn about what foods I should and shouldn’t eat. Just type in a food, check out the macros and calories, and you can see if it fits in your diet plan. I use it to meal prep for the week and it is amazing when you are figuring out what to each when eating at a restaurant or fast food place.
They have a free version, which is very extensive, and a paid version for extra options. Start with the free version and see how you like it. I did that for years. I’ve upgraded to the premium version for about two years now. The biggest paid feature I use is the ability to set exact macro goals for my carbs, fats, and proteins. Try it out and see how you like it.
Important Disclaimer: I am not a medical professional. It is always best to consult your doctor before starting any kind of diet. This article is intended as guideline to help you start on your low-carb diet journey. There are no guarantee that any of the diets above will help you reach your goals (I’m not a magician either, though wouldn’t it be awesome if I was).