Net Carbs Calculator for Keto & Low-Carb Diets
Calculate your net carbohydrates instantly to stay on track with your keto or low-carb diet goals
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Interpretation
Your net carbs result will appear here after calculation. For keto diets, aim for 20-50g net carbs per day.
Understanding Net Carbs for Keto & Low-Carb Diets
Net carbohydrates are the carbohydrates that your body actually digests and absorbs. They're calculated by subtracting fiber and a portion of sugar alcohols from total carbohydrates. This calculation is essential for those following ketogenic or low-carb diets because these diets focus on limiting net carb intake to achieve and maintain ketosis.
The formula for calculating net carbs is:
Net Carbs = Total Carbohydrates - Dietary Fiber - (Sugar Alcohols × 0.5)
Why subtract fiber? Dietary fiber passes through your digestive system mostly intact, meaning it doesn't contribute to your net carb count or blood sugar levels. This makes high-fiber foods excellent choices for low-carb diets.
What about sugar alcohols? Sugar alcohols are only partially absorbed by your body. Most experts recommend counting only half of the sugar alcohol content toward your net carbs. However, some sugar alcohols like erythritol have almost no impact and can be subtracted completely.
For those on a ketogenic diet, maintaining a daily net carb intake between 20-50 grams is typically recommended to stay in ketosis. This calculator helps you accurately track your net carb consumption to support your health goals.
Frequently Asked Questions
Net carbs represent the carbohydrates that actually impact your blood sugar levels. They're calculated by subtracting fiber and a portion of sugar alcohols from total carbohydrates. For those on keto or low-carb diets, tracking net carbs rather than total carbs is essential because it provides a more accurate picture of the carbohydrates your body digests and uses for energy.
Sugar alcohols are only partially absorbed by your digestive system and have minimal impact on blood sugar. Most experts recommend counting only half of the sugar alcohol content toward your net carbs. However, some sugar alcohols like erythritol have almost no impact and can be subtracted completely.
For a standard ketogenic diet, most people aim for 20-50 grams of net carbs per day to achieve and maintain ketosis. Individual needs vary based on factors like activity level, metabolic health, and weight loss goals. Some people can maintain ketosis with up to 50g net carbs daily, while others need to stay below 30g.
No, different sugar alcohols have varying effects. Erythritol has almost zero glycemic impact and can be subtracted completely. Maltitol has a higher glycemic index and should be partially counted. Our calculator uses the standard practice of counting half of all sugar alcohols, but for more precision, research specific sugar alcohols in your foods.
Nutrition labels provide a good starting point, but they can sometimes be misleading. In the US and many countries, fiber is already subtracted from total carbs on nutrition labels. However, this isn't universal. Always check whether the label lists "total carbohydrates" or "net carbohydrates" and calculate accordingly.
Note: This calculator is designed for informational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before making significant dietary changes.