Insulin Resistance Macro Calculator

Get daily calorie and macro targets tuned for low-carb eating with insulin resistance — about 50g net carbs, adequate protein, and healthy fats.

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 diet helps insulin resistance?

Many people benefit from lower-carb, whole-food meals with protein, fiber, and healthy fats at each meal. This is not a substitute for medical care.

Why 50g net carbs for this plan?

50g is a common low-carb starting point for metabolic health — stricter than standard diets but less restrictive than strict keto. Your provider may recommend different targets.

Can I use this with PCOS?

Low-carb approaches are often discussed for PCOS and insulin resistance, but individual needs vary. Confirm targets with your healthcare team.

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