Thursday, September 29, 2022

How To Calculate Keto Carbs

Calculating Net Carbs In Whole Foods

Easy Way to calculate Net Carbs on Keto Diet

Whole foods contain naturally occurring fiber. Therefore, you can simply subtract the fiber from the total carbs to get the net carbs.

The USDA Food Composition Databases provides complete nutrition information on thousands of foods, including carbs and fiber.

For example, a medium avocado contains 17.1 grams of total carbs, 13.5 grams of which is fiber .

So 17.1 grams of total carbs 13.5 grams of fiber = 3.6 grams of net carbs.


Whole foods contain fiber, which can be subtracted when calculating net carbs. Formula: total carbs fiber = net carbs.

The Keto Calculator: How Much Protein To Eat On Keto

The amount of protein you eat is important on the keto diet. Too little protein, and you start to lose muscle mass, too much protein, and you kick your body out of ketosis where your body will start to use protein as its energy source instead of fat. Most ketogenic guidelines suggest that your protein intake should be between 20-25% of your total daily energy intake . According to some experts, this should represent about 1.2-1.7g per kg of body weight.

For example: In a person consuming 2000 calories a day.

2000 calories x 20% of protein = 400 calories from protein per day.

Since each gram of protein = 4 calories

Therefore, 400/4 = 100 g of protein per day.

1.2 1.7g of protein per kg of body weight * 65 kg = 78 to 111 g of protein per day.

What About Sugar Alcohols

Not everyone agrees about the impact of sugar alcohols on your metabolism thats because some sugar alcohols behave differently than others, and they can affect people differently as well. Some of us absorb and metabolize sugar alcohols quite a bit, while others dont, and the type of sugar alcohol makes a big difference, too.

Sugar alcohols such as erythritol and xylitol have a negligible impact on blood sugar. Allulose is classified as a rare sugar rather than a sugar alcohol, but also demonstrates minimal impact on blood glucose.

Some prepackaged or sugar-free foods claim to be keto, but may spike your blood sugar instead because they use sugar alcohols with a higher glycemic index.

In particular, tread with caution on foods that contain maltitol, sorbitol, or isomalt, all of which can spike blood sugar.

In general, you can safely count erythritol and allulose as 0 net carbs, and count half the carbs in other sugar alcohols. However, testing your blood sugar after consuming these sweeteners is the only true way to know their impact on you.

For more information on sugar alcohols, see this keto sweetener guide and try these sweeteners, which all taste like sugar and contain 0 net carbs!

Read Also: Can You Eat Yogurt On Keto

Two: Do You Know How Much To Eat

Whatever your approach to the ketogenic diet, its going t be important to have a good idea of how much you can eat in a single day without gaining weight or over-shooting your calories.

For this reason, our advice is to start counting calories once every 4 weeks on any given diet or if you start to stall your weight loss.

This gives you a chance to check your estimations of how much you should eat against the scale and the calorie count.

This also allows you to get a better understanding of what the calorie/macronutrient content of your staple foods is like.

This can be surprising and after more than a month without tracking, it can be easy to overlook your calorie intake creeping up a concern on any weight-loss diet.

This practice is great for better awareness of your food and it can avoid some of the serious problems associated with stalling on a weight-loss diet.

If youre consistently plateauing with your progress, theres something wrong in the way your diet is set up or how youre sticking with it.

Calorie counting makes sure youre not doing anything wrong.

Heres The Basic Formula:

How to Calculate Net Carbs on Keto (With and Without Sugar ...

Net carbohydrates = total carbohydrates fiber sugar alcohols .

When we say fiber we mean insoluble fiber and soluble fiber.

If youre not familiar with sugar alcohols, you can learn about them here.

Heres an example of the net carb calculation, using 1 cup of cauliflower rice:

1 cup of cauliflower rice contains 4.8 grams of total carbs and 3.2 grams of fiber. So, to get its net carbs, you subtract the fiber from the total carbs , which leaves you with 1.6 grams of net carbs .

If youre following a keto diet for weight-loss or general health reasons, staying within 20 net carbs per day is the way to go. Its easier to do, allows you far greater consumption of vegetables and other wholesome foods that contain carbohydrates, and, as we mentioned, still allows you to stay in ketosis.

Now lets try an example of calculating net carbs with a food that contains sugar alcohols. There are many keto and low-carb products that utilize sugar-alcohol-based sweeteners to sweeten food products without adding carbs . But there are also recipes that call for sugar alcohols. While there are many out there , we recommend erythritol sweetener, which, unlike some sugar alcohols, contains absolutely no carbs and doesnt tend to affect blood-sugar levels. So, for this example, well go with homemade keto whipped cream .

Read Also: Can You Eat Yogurt On Keto

Keto Calculator Calculate Your Macros

Starting keto? First, lets calculate keto macros!

Getting the right keto macro ratio is essential in reaching and maintaining ketosis.

This simple keto diet calculator makes it easy for you to determine your macros for the ketogenic diet. Taking in the proper portions of fat, protein, and carbs is critical in producing ketones.

This keto macro calculator is the first step to your keto diet success.

Simply enter your information in the calculator below.



Net carbsgrams

Specify the amount of daily net carbs you’d like to consume. Typically, 20-30 grams is recommended to start with.

Adjust Your Calorie Intake For Weight Loss Or Weight Gain

If youre not looking to change your weight, you can skip this step.

If you want to lose weight, you need to eat at a calorie deficit each day. A reduction of 1020% of calories is usually a good range to start with for weight or fat loss.

To reduce by 10%, multiply your total TDEE by 0.10, then subtract that amount from your original calorie count. This is the max amount of calories youll want to want to consume each day. Free apps like MyFitnessPal are a great way to track your daily caloric intake.

If you want to lose weight at a more rapid rate, feel free to increase the percentage just know that its not recommended to increase your calorie deficit by more than 30% each day long-term.

If you want to gain muscle, youll need to eat at a calorie surplus each day. A 510% calorie increase is a good range for putting on muscle. Start by multiplying your total calorie expenditure by 0.05, then add that number to your total calorie expenditure. This is your daily calorie count.

Recommended Reading: Is Coffee Mate Creamer Keto Friendly

Disclaimer Im Not A Doctor

Sweetashoney is a website I built out of a passion for providing simple and tasty recipes to everyone.The information available on this page is coming from many reputable sources, but I am not a doctor!So if you have any doubt, if you are wondering if the Keto diet would be good for you, make sure you talk to your doctor!

Use this macronutrient calculator as a helper, not as medical advice!

You Have Specific Weight

How to Calculate NET CARBS on KETO (net carbs vs total carbs)

This one is a concern for anyone who is losing weight for medical reasons or to compete in a weight-class sport.

It might also be for you if youre going to be aiming for a very specific milestone-based goal.

We dont recommend worrying about a specific number if youre just trying to lose weight for a better life/confidence, but if youre going to do it then calories are a useful tool.

You may lose weight without counting on a ketogenic diet, but if youre trying to make a certain bodyweight on a certain date or just lose weight at a consistent speed youll want to count calories.

A pound of fat is roughly 3,500 calories, so understanding your daily intake, deficit and time-frame can all be useful for making weight.

Setting yourself a daily deficit of 500 calories on any diet can provide you with a semi-reliable 1lb/week weight loss something that would be very hard to achieve without calorie estimates.

Read Also: Is Deli Turkey Keto

Gather Your Details: Gender Age Height And Weight

The keto calculator takes into account your gender, age, height, and weightto determine your basal metabolic rate , which is the minimum number of calories needed for your body to properly function while resting.

BMR is calculated through Mifflin-St.Jeor Formula as it is the most precise method .

  • Men: calories/day = 10 x weight + 6.25 x height 5 x age + 5
  • Women: calories/day = 10 x weight + 6.25 x height 5 x age 161

For instance, If a 35 year old man weighs 90kg and his height is 175 cm. His BMR would be:

BMR = 10 x 90kg + 6.25 x 175cm 5 x 35years +5 = 1823.75 1824 calories/day

= 900 + 1093.75 175 +5 = 1823.75 1824 calories/day

Why are these details necessary?

  • Gender: Men and Women have different body composition.
  • Age: Resting metabolic rate decreases with age.
  • Height and Weight: Unique body composition always needs to be taken into account.

How Many Net Carbs On Keto

Staying under 20-25 net carbs on keto will help you reach ketosis faster.

However, its a sliding scale and varies from person to person. Some people may be able to enjoy up to 50 grams of net carbs and still enter a fat-burning state.

People who are more active can usually get away with more carbs, while people who are insulin resistant or have been eating a carb-heavy diet for a long time might need a lower threshold to start.

Read Also: Can You Eat Fried Food On Keto

How Do You Want To Achieve Your Goal

The Ketogenic diet is probably one of the most efficient diets to shed some pounds quickly. However, it may not be suitable for everyone, either for health reasons or because its a commitment too intense.The good news is that its still possible to achieve your goals, even with a low-carb or moderate-carb diet. It will just take a little bit longer!

How To Know If You Are In Ketosis

How Many Net Carbs On Keto To Lose Weight

If your blood ketone reading is between 1.5 to 3.0 mmol/l, you are in ketosis, which is ideal for weight loss. A reading of 0.5 to 1.5 mmol/l indicates light nutritional ketosis, which is also beneficial .

You can check your ketone levels with an at-home blood ketone monitoring device that works like a regular glucose monitoring device. Sterilize your ring finger and prick the tip. Smear a drop of blood on the testing strip and wait for the reading.

The best time to check your ketone levels is early morning, right after you wake up. You can also do it before lunch or before every meal for a day. Checking the levels will help you understand if your body is getting familiarized with ketosis. But once it happens, will it affect your carb intake in one way or another? Keep reading to find out.

Recommended Reading: Can You Eat Fried Chicken On Keto

Other Health Benefits Of The Keto Diet

Apart from specific medical conditions, the keto diet could help provide the following health benefits to anyone following a well-balanced diet :

  • Weight loss
  • Porphyrias, or pyruvate kinase deficiency.

In addition, the diet should also not be followed by:

  • Pregnant women
  • Breastfeeding women

Lean and toned up body isnt just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!

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Youre Not Going To Be Using Keto Forever

This is one of the situations where Keto might be a good choice, but you dont plan on sticking with a ketogenic diet forever.

This would require a ketogenic diet that provides a framework for dieting without just cutting out carbs.

This is typically what youre going to see if youre looking to lose weight rapidly with a ketogenic diet and then gain weight as muscle mass in the future a common approach.

For this type of dieting pattern, youre going to need to know how to count calories and have a good understanding of how many calories a given meal or food provides.

This is going to be the case for anyone who is not an endurance athlete but looking to improve their physique or strength as well as cutting body-fat in the short-term.

Your Keto Carb Limit: Which Carbs Are Best

How to Calculate Net Carbs (Low Carb / Keto)

If youre eating just 25-50 grams of carbs per day, youll want to make those carbs count.

Carbohydrates include sugar, starch, and dietary fiber. Foods rich in carbs include dairy products, grains such as bread, white rice, quinoa, and starchy vegetables such as sweet potatoes and green, leafy vegetables.

When it comes to good carbs and bad carbs, keto takes a different approach than most nutritionists. The Standard American Diet encourages people to eat complex carbohydrates, such as those found in lentils, beans, brown rice, whole grains, and starchy vegetables.

They tell people to veer away from simple sugars found in white rice, white bread, and processed snack foods, as most of the nutrition has been stripped away.

Most foods considered healthy carbs by USDA dietetics are eliminated on keto, as they spike your insulin levels .

A keto meal plan consists of carbs that rank low on the glycemic index a tool measuring how much a particular food raises blood sugar levels.

On keto, youll consume whole foods that rank very low on the glycemic index , including green, leafy veggies, healthy fats like avocados, olive oil, and MCT oil, and high-quality protein.

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How Do I Calculate Macros For Keto

First of all, you need to determine the number of calories you need to consume in order to achieve your dietary goal: do you want to simply maintain your weight, lose weight or gain weight? To lose weight you need a calorie deficit, gaining weight requires a calorie surplus.

Most people who embark on the keto journey are looking for a calorie deficit calculator, as the point of the diet for most is to burn fat.

What exactly your base caloric intake should be depends on several factors. Age, gender, body size, and lifestyle all have a major influence on your individual calorie recommendation.

As you get older you tend to lose muscle and become less active thus decreasing your calorie requirements, though your need for nutrients remains the same or even increases.

On average, men have more muscle than women and so need more calories to maintain condition because of their higher Basal Metabolic Rate . Having said that, a highly trained female athlete will have more muscle than a sedentary man of the same age, height and build, so will need to eat more calories to maintain condition.

Lifestyle has a massive impact on caloric needs. If you go to the gym four times a week, play sports, hike or cycle regularly and have an active job then you will need a more fuel than someone who prefers to come home and chill out with a movie every night of the week.

Testing Ketones: The Final Frontier

With all the information provided, you still may not be able to hit the spot right on the mark with your individual carbohydrate needs thats where testing your ketones comes in. When you test your ketones, you can get real-time information about what types of carbs and how many you can consume to keep you in a ketogenic state.

Check out this guide for testing ketone levels to learn more.

While the Perfect Keto Macro Calculator is an incredibly accurate estimate, its still an estimate. Remember: The goal of the keto diet is to enter ketosis.

Even if youre losing bodyweight, feeling great, and seeing improvements in your body composition, theres a chance you might not be in ketosis. The only way to know if your current diet is reaching your goals is to test your ketone levels.

Also Check: Are Rice Krispies Keto Friendly

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