Keto Net Carb & Macronutrient Ratio Calculator
Calculate food net carbs (total carbs minus fiber and sugar alcohols), ketogenic macro splits (70% fat, 25% protein, 5% net carbs), and ketosis limits.
Calculated Results
Frequently Asked Questions
How are Net Carbs calculated on a ketogenic diet?
Formula: Net Carbs = Total Carbohydrates - Dietary Fiber - Erythritol/Allulose. Insoluble and soluble fiber and non-glycemic sweeteners do not raise blood glucose or stimulate insulin, making them deductible from total carbs.
Do all sugar alcohols deduct 100% from net carbs?
No. Erythritol and allulose have a glycemic index of 0 and deduct 100%. However, Maltitol, Sorbitol, and Xylitol are partially metabolized and raise blood sugar; deduct only 50% of maltitol grams.
What are the classic ketogenic macronutrient percentage splits?
Standard nutritional ketosis requires: 70% to 75% of calories from healthy fats, 20% to 25% of calories from high-quality protein, and strictly 5% to 10% (under 20-30g) from net carbohydrates.
How can you prevent the 'Keto Flu' during initial adaptation?
When carbohydrate restriction lowers circulating insulin, the kidneys rapidly excrete sodium, potassium, and magnesium. Supplementing 3,000 to 5,000 mg of sodium and 1,000 mg of potassium daily prevents keto headaches, cramps, and brain fog.