Low-carb calculator
About 2,163 calories with 100 g carbs. Cheap low-carb dinners can sit under that carb number.
| BMR | 1,395 kcal |
|---|---|
| TDEE | 2,163 kcal |
| Target | 2,163 kcal |
| Protein | 162 g |
| Carbs | 100 g |
| Fat | 124 g |
Cheap low-carb dinners below use estimated ingredient cost from Carby’s catalog, not live shelf prices.
Planning numbers, not medical advice. Talk to a doctor before a big change. We keep a floor of 1,200 calories for women and 1,500 for men.
Turn these macros into cheap dinners and a grocery listHow this is calculated
BMR uses Mifflin-St Jeor (1990): 10 × kg + 6.25 × cm − 5 × age, plus 5 for men or minus 161 for women. TDEE multiplies BMR by the moderate factor (1.55). Lose subtracts 500. Gain adds 300. Floors are 1,200 calories for women and 1,500 for men. Low carb on this page holds carbs at 100 g, in the common 50 g to 130 g range. Protein is 30% of calories. Fat fills the rest. Talk to a doctor before a big change.
Worked examples
Smaller body
2,013 TDEE · 2,013 target · 151 g protein · 100 g carbs · 112 g fat
Default on this page
2,163 TDEE · 2,163 target · 162 g protein · 100 g carbs · 124 g fat
Larger body
2,817 TDEE · 2,817 target · 211 g protein · 100 g carbs · 175 g fat
Cheap low-carb dinners
Oven-Roasted Herb Pork Loin
2 g carbs · 46 g protein · 620 kcal · estimated $3.03 a serving
Air-Fryer Steak Bites
2 g carbs · 36 g protein · 420 kcal · estimated $4.33 a serving
Hanger Steak with Herb Butter
2 g carbs · 46 g protein · 540 kcal · estimated $4.56 a serving
Estimated ingredient cost from Carby’s catalog and store price factors. Not live shelf prices. Package sizes, local prices, tax and food you already have can change your checkout total.
Your questions
How does this low-carb calculator work?
Calories use Mifflin-St Jeor. Carbs stay at 100 g, in the common 50 g to 130 g low-carb range. Protein is 30% of calories. Fat fills the rest. It is a planning split, not a prescription.
What do cheap low-carb dinners look like?
The dinners under the numbers are catalog meals with fewer carbs, listed with estimated ingredient cost. For a full week, open the budget meal planner. For the lowest cost per person, open cheapest meals for families.
How do I turn these numbers into cheap dinners?
This page is a free calculator. For a week of dinners and a grocery list, open the budget meal planner. Set a grocery number first with the dinner budget calculator if you want a cost cap.
Does this include grocery cost?
The calorie math is free and local. Estimated dinner cost uses Carby catalog ingredient estimates, not live shelf prices. Open the dinner budget calculator for a grocery number, then the budget meal planner for five dinners that fit.
Sources: Mifflin MD, St Jeor ST et al., Am J Clin Nutr, 1990. Activity factors 1.2–1.9 are the usual desk-to-labor multipliers. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2026. https://fdc.nal.usda.gov Updated October 29, 2026. Reviewed by the owner of Carby. Planning numbers, not medical advice.