Keto Calculator: How Many Carbs Should You Eat Daily?

The ketogenic or keto diet is a low-carb, fat-rich eating plan that has been used for centuries to treat specific medical conditions. It has gained popularity as a potential weight-loss strategy, with the basic premise being that depriving the body of glucose (its main source of energy) will force it to burn fat for energy instead, producing ketones. To stay in ketosis, the body's fat-burning state, a person should consume no more than 50 grams of net carbs per day, with net carbs being absorbed into the body. This can be calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs.

How to calculate net carbs

To calculate net carbs, you need to subtract the amount of fibre and some sugar alcohols from the total number of carbohydrates. This is because net carbs refer to the total amount of digestible carbohydrates in a food product or meal.

The body cannot fully digest most types of dietary fibre, so this is subtracted from the total number of carbs. The same goes for sugar alcohols, although the body partially digests these.

For whole foods, you can simply subtract the fibre from the total carbs to get the net carbs. For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fibre. So, 17.1 grams of total carbs – 13.5 grams of fibre = 3.6 grams of net carbs.

For processed foods, it's a little more complicated. You need to subtract half the sugar alcohol content from the total number of carbs. Erythritol is an exception; if it's the only sugar alcohol listed in the ingredients, its carbs can be completely subtracted from the total.

For example, a maltitol-sweetened Atkins bar contains 3 grams of net carbs according to the label. However, when subtracting only half the sugar alcohols, the net carb value is 8.5 grams: 23 grams of total carbs – 9 grams of fibre – 11 grams of sugar alcohols (11 grams x 0.5 = 5.5 grams) = 8.5 grams of net carbs.

Calculating net carbs can be beneficial for people with diabetes, as it helps them track their intake of dietary fibre and balance their medications with their carb intake. It can also increase the number of food choices available, as many fruits and vegetables are rich in fibre and contribute fewer carbs.

However, it's important to note that the Food and Drug Administration (FDA) does not recognise the term "net carbs", and instead recommends using the total carbohydrates listed on nutrition labels.

How to calculate total carbs

To calculate your total carbs, you must first understand the difference between net carbs and total carbs.

Net Carbs vs Total Carbs

Net carbs refer to the total amount of digestible carbohydrates in a food product or meal. They are calculated by subtracting the amount of fibre and sugar alcohols from the total number of carbs. The body can fully digest net carbs into glucose.

On the other hand, total carbs include all the different types of carbs in a food or meal, such as starches, dietary fibre, and sugars.

To calculate the total carbs in a whole food, you can use the following formula:

> Total Carbohydrates = Total Weight of Food Serving - (Weight of Crude Protein + Weight of Total Fat + Weight of Moisture + Weight of Ash)

However, to calculate the total carbs in a processed food, you must refer to the nutrition label. The total carbs listed on the label include the amount of fibre and sugar alcohols.

To calculate net carbs for processed foods, you can subtract the fibre and half the sugar alcohol content from the total carbs listed on the nutrition label.

It is important to note that the serving size listed on the nutrition label is specific to one serving. Therefore, if you are consuming more than one serving, you must multiply the number of carbs per serving by the number of servings consumed.

Additionally, when tracking your total carb intake, it is crucial to consider the type of carbs you are consuming. Complex carbs, such as those found in whole grains, fruits, and vegetables, are a more lasting source of energy compared to simple carbs, which are easily digestible and found in foods like fruits, soda, and candy.

By understanding the difference between net and total carbs and using the appropriate calculation methods, you can accurately determine your total carb intake.

How to calculate keto net carbs

To calculate net carbs for keto, you need to look at the "Total Carbohydrate" and "Dietary Fiber" values on a food's nutrition label. You can then calculate net carbs by subtracting the number of grams of "Dietary Fiber" from the number of grams of "Total Carbohydrate".

Total Carbs – Fiber = Net Carbs

For example, if a food label lists 37 grams of total carbs and 4 grams of dietary fiber, you would calculate the net carbs as follows:

37 grams of total carbs – 4 grams of dietary fiber = 33 grams of net carbs per serving

Note that this value is for a single serving, which in this case is 2/3 cup or 55 grams.

If you live in Europe, Australia, or Oceania, the carb content on the label already reflects the net carbs in a serving, so you don't need to subtract the fiber content.

Net carbs are important on the keto diet because they give you a truer sense of how many carbs your body is using for energy. Total carbs include fiber and sugar alcohols, which the body does not absorb or digest in the same way as regular sugar.

What foods are low in net carbs

Net carbs refer to the amount of carbohydrates that your body actually absorbs. To calculate them in whole foods, you need to subtract the fibre content from the total number of carbs. For processed foods, you also need to subtract a portion of sugar alcohols.

• Meat and fish — Meat and fish are low in carbs, making them a good choice for a low-carb diet. Examples include pork, bacon, salmon, sardines, trout, and shellfish like oysters and mussels.
• Eggs — Rich in protein and healthy fats, eggs are a go-to option for those on a low-carb diet. One large egg contains less than one gram of carbs.
• Vegetables — Most vegetables are low in carbs, especially leafy greens and cruciferous vegetables. Some examples of low-carb vegetables include broccoli, eggplant, asparagus, peppers, cauliflower, Brussels sprouts, and collard greens.
• Fruits — Avocados, apricots, and berries are low in carbs and can be included in a low-carb diet. However, most other fruits are high in carbs, so intake may need to be restricted to 1-2 pieces per day.
• Nuts and seeds — Nuts and seeds are popular on low-carb diets as they are low in carbs and high in fat, fibre, protein, and various micronutrients. Examples include pumpkin seeds, squash seeds, pecans, macadamia nuts, and chia seeds.
• Dairy — Full-fat dairy products are excellent low-carb foods. Examples include full-fat yoghurt and cheese, such as cheddar and goat cheese.
• Fats and oils — Fats and oils, such as extra virgin olive oil, do not contain any carbs and are acceptable on a low-carb diet.
• Beverages — Water, coffee, tea, and sugar-free carbonated water are all acceptable beverages on a low-carb diet as they contain no carbs.
• Dark chocolate — Dark chocolate with at least 70-85% cocoa content is low in carbs and can be enjoyed in moderation on a low-carb diet.

How to stay in ketosis

To stay in ketosis, you need to keep your daily carb intake under 50 grams, and for some, as low as 20-30 grams. This will allow your body to stay in a state of ketosis, burning fat for fuel, and leading to weight loss and other health benefits.

Calculate Your Carb Intake

Firstly, you need to calculate your net carbs. This is the number of carbs your body actually absorbs. To calculate net carbs, look at the food label and follow these steps:

• Determine the total carb content, including the amount of fibre and any sugar alcohols.
• Subtract the amount of dietary fibre and half the amount of sugar alcohols from the total carb amount. The result is the number of net carbs in the food.

Track Your Carb Intake

Use tools like MyFitnessPal and Carb Manager to help you stay within your limits. These apps allow you to track your carb intake, macros, and provide meal plans and recipes.

Plan Your Meals in Advance

Pre-planning your meals will ensure you stick to your daily carb and calorie limits. You can also use meal planning tools or opt for a keto meal delivery service.

Choose High-Quality Fats

Opt for healthy fats like avocado, olive oil, and fatty fish. These foods are the cornerstone of the keto diet, providing sustained energy and helping you stay full.

Achieve the Right Macronutrient Balance

The ideal macronutrient split for a keto diet is:

• 75-80% Fat
• 15-20% Protein
• 5-10% Carbohydrates

Other Tips

• Stay hydrated: Drinking plenty of water helps reduce keto flu symptoms and supports overall health.
• Measure portions: Use a food scale or measuring cups to accurately track portions.
• Intermittent fasting: Intermittent fasting can help you get into ketosis faster. Try eating within an eight-hour window and fasting for the remaining 16 hours of the day.
• Increase physical activity: Exercise, especially strenuous exercise, depletes glycogen stores and can help you reach ketosis faster.

Frequently asked questions