How to EASILY Calculate Your Macro Percentages Into Grams

...for Your Low-Carb Lifestyle

One question that gets asked a lot is how to calculate fat, protein and carbohydrate macros into grams when trying to lose weight on a low-carb diet.  I have always found the online calculators very confusing and gave up on them. I spent this week doing a lot of research to see if I could make it any easier for you.  The result is this infographic and calculations that made is simple to get a baseline!

Easily calculate your low-carb macros into grams

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For example, I am 5’4″ or 64″. I am over 50 so I subtract 2 for a subtotal of 62. I lead a fairly sedentary lifestyle so I will subtract 4 more points for a total of 58.  

Low carb macros to lose weight in pie chart form

As indicated in the pie chart we normally suggest that you aim for 5% carbs, 25% protein and 70% good fats in your diet.  So to get started on induction I would start by shooting for 16 grams of net carbs, 81 grams of protein and approximately 100 grams of fats.  

To accelerate weight loss I can move up a line or two.  Once I have achieved my goal weight theoretically I can move down a line or to for maintenance.  

All that said we are all individuals. Everyone will vary and you need to listen to your body (as well as any healthcare professionals that you consult with) and adjust as necessary. If you exercise more by all means add a point or two more to your score as your baseline.

In our low-carb challenge we strive to stay under 20 (5%) net carbs per day. We advocate 25% protein and the remainder good fats. I have been living a low-carb lifestyle for almost 4 years now and I still strive to stay under 20 net carbs a day. I find it easy to do using all the recipes here in the website.

I hope this helps. I just gave up on all those fancy online calculators! My eyes crossed and I never once finished one and honestly determined what the heck my macros should be. This I can do.

I have done the math based on an online macro nutrient calculator so you don’t have to spend your whole week researching too but I always encourage all my readers and members to do their own homework, read books and learn as much as they want and can about how and why this wonderful low-carb lifestyle works.

I would love to hear where you fall on the chart and if it helps! Be sure to join us in our Low Carb Challenge Facebook group for more help and support!

In the meantime, ciao for now!
Ciao! ~Marge Burkell

p.s. if you’d like even MORE information on macros and how they can affect your low-carb lifestyle be sure to check out these titles:



Please be advised. the information that is shared herein is intended for informational purposes. Any advice and/or product(s) mentioned should not be used to diagnose, treat, cure, or prevent any disease.

Always consult your healthcare professional if you are currently taking medication, pregnant, trying to get pregnant, nursing, or if you have any other health condition before taking any products mentioned or applying any information contained herein.

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2 thoughts on “How to EASILY Calculate Your Macro Percentages Into Grams

  1. This is awesome and all your work shows! Thanks! I’ve been at a standstill of late and now have started inching up. I’ve been 5-10 pounds above my desired goal for months. I’d been trying to stay at 20 net carbs/day and by this graph, I should be at 13! Not sure I can manage that, but I’ll give it a shot! Thanks again!

    • TY Becky!
      I am glad it’s helpful! That’s what the site and Facebook group and page are all about!
      I just got fed up with all the confusing calculators and thought it has to be easier than this!
      Glad it is! Come over and join us in the group!
      We would love to have you!

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