Calculate your optimal calories and macros for a low carb diet. Choose your carb level from 50-150g per day and get personalized protein, fat, and carb targets based on your goals.
Choose how many carbs per day (50-150g range)
If provided, we'll use the more accurate Katch-McArdle formula
Now that you know your targets, track your low carb meals with BiteKit. Just say what you ate - AI handles the macro counting and keeps you within your carb budget.
A low carb diet reduces your daily carbohydrate intake to between 50 and 150 grams per day, down from the typical 250-350g in a standard Western diet. Unlike extreme approaches, low carb allows you to keep a moderate amount of carbs from nutritious sources like vegetables, fruits, and even some whole grains.
This is not a keto diet. While keto restricts carbs to under 20-50g to force your body into ketosis, a low carb approach gives you more flexibility and a wider variety of food choices. Many people find low carb easier to sustain long-term while still getting excellent results for weight loss, blood sugar management, and overall health.
Understanding the difference between low carb and keto helps you choose the right approach for your lifestyle:
The right carb level depends on your goals, activity level, and personal preference. Here are the three tiers:
The easiest entry point into low carb eating. You can still enjoy fruits, sweet potatoes, some rice, and oats in moderation. Ideal for active people, athletes, or those transitioning from a standard diet. Weight loss is slower but sustainability is highest.
The sweet spot for most people. Effective for weight loss while still allowing berries, non-starchy vegetables, nuts, and small portions of starchy foods. Provides a good balance of results and flexibility.
Close to keto territory but with slightly more flexibility. Maximizes fat burning and is great for rapid weight loss. You'll focus on non-starchy vegetables, small portions of berries, and avocados for your carb sources.
Build your meals around these nutrient-dense, low carb foods:
Beef, chicken, pork, salmon, tuna, shrimp. Zero carbs and high in protein. The foundation of any low carb diet.
Eggs, cheese, Greek yogurt, butter, cream. Versatile and satisfying with minimal carbs.
Broccoli, spinach, cauliflower, zucchini, bell peppers. High in fiber and micronutrients, very low in net carbs.
Almonds, walnuts, chia seeds, flaxseeds. Great for snacking with healthy fats and moderate protein.
Strawberries, blueberries, raspberries. The lowest-carb fruits, packed with antioxidants and fiber.
Avocados, olive oil, coconut oil. Zero carbs and essential for satiety and hormone health.
Build every meal around a protein source. This keeps you full, preserves muscle, and makes hitting your macro targets easier.
Non-starchy vegetables are very low in carbs but high in fiber and nutrients. Eat them freely to stay full and nourished.
Spend your carb budget on nutrient-dense sources like berries, sweet potatoes, and legumes rather than refined grains and sugar.
Lower carb intake reduces water retention. Drink plenty of water and consider adding electrolytes, especially in the first few weeks.
A low carb diet reduces daily carbohydrate intake to 50-150 grams per day. Unlike keto, which restricts carbs to under 20-50g, low carb allows moderate carb intake from vegetables, fruits, and some whole grains while emphasizing protein and healthy fats.
Low carb diets typically range from 50-150g of carbs per day. Liberal (100-150g) is easiest to sustain. Moderate (50-100g) is effective for weight loss. Strict (~50g) maximizes fat burning while being more flexible than keto.
Keto restricts carbs to under 20-50g per day to achieve ketosis, while low carb allows 50-150g. Low carb is more flexible, includes a wider variety of foods, and is easier to maintain long-term. Both can be effective for weight loss.
Benefits include weight loss, improved blood sugar control, reduced hunger and cravings, better energy levels, improved cholesterol markers, and reduced inflammation. Many find it easier to sustain than very restrictive diets.
Focus on meat, fish, eggs, non-starchy vegetables, nuts, seeds, healthy oils, cheese, and berries. Depending on your carb level, you can also include some fruits, sweet potatoes, legumes, and small portions of whole grains.
Yes, low carb diets are very effective for weight loss. Reducing carbs lowers insulin, helping your body burn stored fat. High protein increases satiety and metabolism. Studies show low carb diets often outperform low fat diets for weight loss.
BiteKit makes tracking low carb meals effortless. Just say "grilled chicken with avocado salad" or "salmon with roasted vegetables" and AI logs everything instantly.
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