How Many Calories Should I Eat on a Low-Carb Diet?

January 5, 2026 •

4 min read

Restricting carbohydrates to less than 26% of daily energy intake is a common definition of a low-carb diet. However, determining the right total calorie count is a critical step for success, whether your goal is weight loss, maintenance, or muscle gain.

Quick Summary

This guide explains how to calculate your daily calorie needs for a low-carb diet using your basal metabolic rate and activity level. It also details how to create a calorie deficit or surplus, determine your optimal macro split, and adjust intake based on your goals.

Key Points

Calculate Your TDEE: Use a formula like Mifflin-St Jeor to determine your Basal Metabolic Rate (BMR) and then multiply it by an activity factor to find your Total Daily Energy Expenditure (TDEE).
Target Your Goal: Create a calorie deficit for weight loss, eat at your TDEE for maintenance, or consume a moderate surplus for weight gain, even on a low-carb plan.
Prioritize Protein: Aim for 1.2-2.0g of protein per kilogram of body weight to support muscle mass, especially when in a calorie deficit.
Fill with Healthy Fats: Allow healthy fats from sources like avocado, nuts, and olive oil to make up the rest of your calories, providing satiety and energy.
Track Your Intake: Use a calorie and macro tracking app to monitor your food intake and ensure you're on target, preventing hidden calories from derailing your progress.
Regularly Adjust: Recalculate your needs and adjust your intake as your weight changes to continue seeing results effectively.
Avoid Hidden Carbs: Be mindful of hidden sugars and extra calories in dressings, sauces, and processed low-carb foods.

The Foundation: Understanding Your Caloric Needs

Many people are drawn to low-carb diets because they can lead to weight loss and improved metabolic health, but the fundamental principle of energy balance still applies. To lose weight, you must consume fewer calories than you burn (a calorie deficit). To maintain, you need to eat approximately the same amount, and for weight gain, you need a surplus. The main difference on a low-carb diet is that the macronutrient composition—the ratio of fats, proteins, and carbs—is adjusted, which often leads to reduced appetite and a natural decrease in overall calorie intake.

To begin, you must first calculate your estimated daily energy needs. The most reliable way is to determine your Total Daily Energy Expenditure (TDEE) in three steps:

Calculate your Basal Metabolic Rate (BMR): This is the number of calories your body needs to perform basic functions at rest. The Mifflin-St Jeor equation is a widely accepted formula.
- For Men: $(10 × ext{weight in kg}) + (6.25 × ext{height in cm}) - (5 × ext{age in years}) + 5$
- For Women: $(10 × ext{weight in kg}) + (6.25 × ext{height in cm}) - (5 × ext{age in years}) - 161$
Determine your activity level multiplier: Multiply your BMR by the factor that best describes your weekly activity.
- Sedentary: BMR x 1.2 (little or no exercise)
- Lightly Active: BMR x 1.375 (light exercise 1–3 days/week)
- Moderately Active: BMR x 1.55 (moderate exercise 3–5 days/week)
- Very Active: BMR x 1.725 (hard exercise 6–7 days/week)
Calculate your TDEE: The result of the multiplication is your TDEE—the estimated number of calories you need to maintain your current weight.

Setting Your Low-Carb Calorie Target

Once you have your TDEE, adjust it according to your goals:

For Weight Loss: Create a moderate calorie deficit. For a sustainable loss of 1 to 1.5 pounds per week, subtract 500-750 calories from your TDEE. Avoid extremely low-calorie diets, which can slow your metabolism.
For Maintenance: Consume approximately your TDEE. You may need to monitor your weight and make small adjustments over time to find your true maintenance level.
For Weight Gain: Add a modest calorie surplus to your TDEE, focusing on nutrient-dense, low-carb foods to build muscle rather than excess fat.

The Macronutrient Breakdown for Low-Carb

The key to a successful low-carb diet isn't just counting total calories, but also managing the distribution of macronutrients. The fat and protein components often make meals more satisfying, reducing overall hunger.

Protein: Crucial for preserving muscle mass, especially in a calorie deficit. For most people, a range of 1.2 to 2.0 grams of protein per kilogram of body weight is recommended. Active individuals may need more. On a low-carb diet, too much protein can be counterproductive, as the body can convert excess protein into glucose.
Fat: This becomes your primary energy source. Once you've set your protein and carb goals, the remaining calories will come from healthy fats. Prioritize fats from sources like olive oil, avocados, nuts, seeds, and fatty fish.
Carbohydrates: The defining feature of the diet. The number of grams per day can vary significantly depending on your specific low-carb approach.

Comparing Low-Carb vs. Ketogenic Diets

Not all low-carb diets are the same. Here is a comparison of a standard low-carb approach versus a very-low-carb ketogenic diet:


Feature	Standard Low-Carb Diet	Ketogenic Diet (Keto)
Daily Carb Intake	Typically <130 grams	<20-50 grams
Carb Percentage	Up to 26% of total calories	5-10% of total calories
Fat Percentage	30-45% of total calories	70-80% of total calories
Protein Percentage	25-35% of total calories	10-20% of total calories
Main Goal	Weight loss, better blood sugar control	Induce nutritional ketosis

Tracking and Adjusting Over Time

Consistent tracking is essential for achieving your goals. While a low-carb diet often naturally reduces calorie intake due to increased satiety, mindful tracking can prevent hidden calories from derailing progress.

Use an App: Utilize a calorie tracking app to monitor your daily intake of calories and macronutrients. Many apps allow you to set custom macro goals to align with your low-carb plan.
Weigh Your Food: For the most accurate calorie counts, especially initially, use a digital food scale to measure portion sizes.
Re-evaluate: As you lose weight, your TDEE will decrease. Periodically recalculate your calorie needs to ensure you are still in a deficit.
Listen to Your Body: Pay attention to how you feel. If you're constantly hungry or your energy is low, you may need to adjust your calorie or macro targets. Low-carb diets can curb appetite, but some find higher protein and fat intake more satisfying.

Avoiding Hidden Calorie Sources

Even on a low-carb diet, calories can sneak in from less obvious sources. Being vigilant about these can make all the difference.

Sauces and Dressings: Pre-made sauces and dressings often contain added sugars and vegetable oils that can increase both carb and calorie counts. Make your own low-carb options or check labels carefully.
Nuts and Seeds: While healthy, nuts and seeds are calorie-dense. Be mindful of portion sizes to avoid excessive calorie intake.
Dairy Products: Full-fat dairy is a staple, but it can still add up in calories and sometimes carbs. Pay attention to quantities of cheese, cream, and full-fat yogurt.
Processed "Keto" Snacks: Many commercially available low-carb or keto products are still high in calories. Always check the nutritional information rather than assuming they are low-calorie.

Conclusion

Ultimately, the number of calories you should eat on a low-carb diet is not a universal constant but a highly personalized figure based on your body, activity level, and goals. The principles of energy balance remain paramount, even as your macronutrient strategy shifts. By calculating your TDEE, adjusting for a calorie deficit, and carefully balancing your protein, fat, and carb intake, you can effectively manage your weight and feel confident in your nutritional choices. Consistent tracking and periodic adjustments are key to long-term success on your low-carb journey.

For more detailed information on comparing low-carb and low-fat diets, the National Institutes of Health provides insights into how different dietary approaches affect health.

Frequently Asked Questions

You may initially lose weight without counting calories because the high protein and fat content can increase satiety, causing you to naturally eat less. However, for consistent fat loss, especially as your weight plateaus, monitoring your total calorie intake is often necessary.

The main difference is the macronutrient distribution. While both require a calorie deficit for weight loss, a low-carb diet prioritizes protein and fat for energy and fullness, while a standard diet typically relies more on carbohydrates.

First, determine your daily protein goal (e.g., 1.2-2.0g/kg of body weight) and multiply by 4 (calories per gram of protein). Next, set your carb limit (e.g., <130g) and multiply by 4. Subtract the protein and carb calories from your total daily calorie target. The remaining calories are allocated to fat, divided by 9 to get grams of fat.

No, you don't need to eat more calories. For weight loss, you still need to be in a calorie deficit. While a low-carb diet shifts your body's fuel source to fat, the principle of 'calories in versus calories out' still determines weight change.

While both restrict carbs, a ketogenic diet is more extreme (<50g carbs/day) and relies heavily on fat for fuel (70-80% of calories), whereas a general low-carb diet has a less restrictive carb limit (<130g/day) and a lower fat percentage.

Using a food tracking app with a verified database is a good starting point. You can also track typical meals to get a baseline and use measuring cups and spoons for more consistent portions. However, for maximum accuracy, weighing food is recommended, especially initially.

Yes, highly active individuals and athletes on low-carb diets have higher energy needs and can generally consume more carbohydrates while remaining low-carb relative to their total intake. Their specific caloric and carb intake will depend on their training intensity and goals.