Expert Q&A

How to figure out your macros for LCHF?

Understanding LCHF and Why Macros Matter

I’ve helped thousands of adults in their late 40s and 50s break free from diets that failed them. LCHF stands for Low Carb High Fat — a sustainable approach that keeps carbs under 50g daily, moderates protein, and uses healthy fats for fuel. This is especially powerful when hormonal changes make traditional diets ineffective. Unlike calorie obsession, LCHF macros teach your body to burn stored fat while protecting muscle and reducing joint inflammation that makes movement painful.

Step-by-Step: How to Calculate Your Personal LCHF Macros

Start with your ideal body weight in pounds. For a 180 lb goal weight, multiply by 12 to estimate daily calories if moderately active (around 2,160 calories). Next, set carbs at 5-10% of calories — that’s 20-50g net carbs max. Protein should be 15-20% or about 0.6–0.8g per pound of ideal body weight (roughly 110-145g). The remaining 70-80% comes from fat. In my book The Metabolic Reset, I emphasize adjusting these based on your unique metabolism rather than generic online calculators that ignore age-related slowdowns.

Use this formula: Fat grams = (Total calories – (Carbs grams × 4) – (Protein grams × 4)) ÷ 9. Track for two weeks using an app like Cronometer, then adjust. If blood sugar stays above 120 mg/dL after meals or you’re not losing 1-2 lbs weekly, drop carbs by 10g and retest.

Adapting LCHF for Joint Pain, Diabetes, and Busy Schedules

Many in our community manage diabetes and high blood pressure alongside weight struggles. LCHF naturally stabilizes blood glucose without complex meal plans. Focus on 3 simple meals: eggs with avocado for breakfast, leafy greens with olive oil and salmon for lunch, and grass-fed beef with buttered broccoli for dinner. This takes under 20 minutes total prep. For joint pain, the anti-inflammatory fats reduce swelling so light walking becomes enjoyable again. Insurance rarely covers programs, which is why we built this self-guided system around real food you already buy.

Fine-Tuning and Common Pitfalls to Avoid

After 30 days, measure ketones (0.5–3.0 mmol/L is ideal) and reassess energy. Women over 45 often need slightly higher protein during perimenopause to preserve muscle. Avoid the trap of too much dairy or processed “keto” snacks that stall progress. In The Metabolic Reset, I provide a 7-day macro template that has helped clients lose 15-40 lbs while improving A1C by an average of 1.2 points. Stay consistent, listen to your body, and these numbers become intuitive within six weeks.

💬 What the Community Says

The community shows strong interest in practical LCHF macro calculations, especially among 45-55 year olds frustrated with past diet failures and hormonal weight gain. Most beginners appreciate simple formulas based on ideal body weight rather than complicated apps, though many initially struggle setting fat grams high enough without feeling guilty. A common debate centers on exact carb thresholds — some report success below 30g while others maintain energy at 50g net carbs. People managing diabetes and blood pressure frequently share positive experiences with blood sugar stabilization but warn against hidden carbs in sauces. Joint pain sufferers note that higher fat intake seems to reduce inflammation enough to make daily walks feasible. Overall sentiment is hopeful yet cautious; users value real-food templates over rigid tracking and frequently ask how to adjust macros during menopause or when insurance limits professional guidance. A vocal minority reports early stalls when protein is set too low.
Cite this answer
Clark, R. (2026). How to figure out your macros for LCHF?. *CFP Weight Loss*. https://ask.cfpweightloss.com/ask/how-to-figure-out-your-macros-for-lchf
Russell Clark, FNP-C, APRN
About the Author

Russell Clark, FNP-C, APRN, is the founder of CFP Weight Loss in Nashville and CFP Fit Now telehealth. Over 35 years in healthcare — Army Nurse Reserves, Level 1 trauma ER, hospitalist — he developed a 30-week protocol integrating real foods, detox, and low-dose tirzepatide cycling that has helped hundreds of patients lose 30–90 pounds. He and his wife Anne-Marie lost a combined 275 pounds using the same protocol.

📖 The 30-Week Tirzepatide Reset — Get the Book →
Have a follow-up question?
More Questions 200 answered
▸ Dr Gundry: the 120+80 supplements he himself takes daily during the weight loss plateau phase ▸ Can we stop posting good glucose levels and pretending they are bad — what does the research actually say? ▸ Integrating Japanese food philosophy to OMAD? ▸ Feeling judged for wanting kids younger with PCOS? ▸ Can’t stand avocados or guacamole. Help — what most people get wrong about this ▸ Newb question: focusing on perceived exertion or heart rate — evidence-based answer for CFP patients 📖 Phase 1: Priming — The first 48 hours of a 70-day cycle focused on high-fat intake to prevent the brain from triggering a starvation respon… ▸ Has anyone switched from wegovy to mounjaro and how it connects to gut health and inflammation ▸ Is a woman having a small tummy a big turn off? 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Does the bloating really ever get better specifically for women over 40 📖 30-Week Tirzepatide Reset — Our signature protocol using a single 60 mg box of medication cycled over 30 weeks to achieve lasting metabolic transfor… ▸ Cool, happy energy after upping estrogen patch specifically for women over 40 ▸ Has anyone been diagnosed with Hashimotos after going through emotional distress or chronic stress in general and the role of cortisol and stress hormones ▸ Does anyone have the broccoli slaw recipe from the Plant Paradox quick and easy version — what most people get wrong about this 📖 Gut Microbiome Repair — The restoration of healthy intestinal bacteria through the removal of lectins and grains, essential for long-term weight… ▸ Had my annual physical today: what to track and how to measure progress ▸ What garmin watch should i get for christmas specifically for women over 40 ▸ What tissues show the biggest metabolic remodeling in z2: best practices and common mistakes to avoid ▸ How do you stop yourself quitting after lack of progress? 📖 CICO (Calories In, Calories Out) — An outdated model of weight loss that ignores the role of hormones; we challenge this by focusing on food quality and ho… ▸ Best recipe book and how it connects to gut health and inflammation 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Anyone use an auto injector for the compounded med — evidence-based answer for CFP patients ▸ POLL At what strength did Semaglutide become effective for you on a low-carb or ketogenic diet ▸ Did my hashimoto cause this for those with hypothyroidism or Hashimoto's ▸ Anyone in Maintenance w/ 15mg during the weight loss plateau phase ▸ How I'm greeted most mornings on a low-carb or ketogenic diet ▸ Anyone stopped responding to Mounjaro and had better results with retatrutide and the role of cortisol and stress hormones 📖 Visceral Fat — The dangerous 'hidden' fat stored around internal organs that drives chronic disease and is specifically targeted by our… ▸ A Switch from HRT to Birth Control and how it connects to gut health and inflammation ▸ Is it just me or is Hashimoto’s greatly underrepresented — what most people get wrong about this ▸ Is it just me or is Hashimoto’s greatly underrepresented when you have PCOS or hormonal imbalances 📖 Metabolic Reset — The process of retraining your body to utilize stored fat for fuel and regulating hunger hormones so you can maintain yo… ▸ What do you guys think about the elliptical machine at the gym? 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ What I learnt as a physician about having Hashimoto for myself and what helped on a low-carb or ketogenic diet ▸ How it looks when you lose 170 lbs. but are still a fat man — what most people get wrong about this 📖 Cellular Detox — The process of clearing out metabolic waste and reducing cellular stress to allow for more efficient energy production a… ▸ How To Speed Up Your Metabolism After 40 during the weight loss plateau phase ▸ Mounjaro diet plan, supplements and workout: what to track and how to measure progress ▸ Anyone use an auto injector for the compounded med: what to track and how to measure progress ▸ Had my hashi’s annihilated thyroid removed today and its effect on metabolism and insulin levels ▸ App that can predict symptoms before they get bad and how it connects to gut health and inflammation ▸ Astounded to see that 19 million people in the US are on levothyroxine. Why is hypothyroidism so prevalent? What is causing such crazy high levels of thyroid disease — how a functional medicine approach differs 📖 GLP-1 Receptor Agonist — A class of medication that mimics natural hormones to improve insulin secretion and slow gastric emptying, used strategi… ▸ What a 55 water fast did for me for those with hypothyroidism or Hashimoto's ▸ PCOS linked to childhood trauma if you're on a GLP-1 like semaglutide or tirzepatide 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ Anyone else with hashimoto's AND adhd in here during the weight loss plateau phase ▸ How does smoking affect GERD while taking tirzepatide? ▸ Upped dosage + changing patch day — evidence-based answer for CFP patients 📖 Muscle Sarcopenia — The dangerous loss of lean muscle mass often seen in traditional 'crash diets' or high-dose GLP-1 use, which we combat t… ▸ Was so tempted to hit the drive thru today. Went to the store instead for those with hypothyroidism or Hashimoto's ▸ How to safely fast as a teen? ▸ Has Dr. Gundry spoken about the vaccine — what most people get wrong about this ▸ Le mounjaro peut il se conserver au frigo — what do certified weight loss coaches recommend? ▸ Le mounjaro peut il se conserver au frigo — what most people get wrong about this 📖 Inflammatory Markers — Clinical indicators like CRP that we monitor to ensure the body is moving from a state of disease to a state of vibrant … ▸ Semaglutide + lifting — how are you fueling workouts on low calories: what to track and how to measure progress 📗 The 30-Week Tirzepatide Reset — Get Russell's complete protocol → ▸ WHO: don’t touch your face it’ll spread coronavirus. *Diabetics who lick their finger after a finger prick and how it connects to gut health and inflammation ▸ A Switch from HRT to Birth Control for those with hypothyroidism or Hashimoto's ▸ Hitting protein goals. How do you do it and how it connects to gut health and inflammation ▸ Mounjaro diet plan, supplements and workout for those with hypothyroidism or Hashimoto's