Metabolic Low Carb Calculator

Two free tools: count net carbs from any food label, or get daily macro targets for low-carb eating.

Choose what you need help with — you can switch anytime.

How to use this

Grab the food package and find the Nutrition Facts label.
Type in the numbers for one serving — use the lines shown on the label below.
Your net carbs appear on the right. Change servings if you will eat more than one.

Enter numbers from the label

All values are per one serving, exactly as printed on the package.

Total Carbohydrate (g)

Label line: “Total Carbohydrate”

Dietary Fiber (g)

Usually indented under Total Carbohydrate

Sugar Alcohols (g)

Only if listed (common in sugar-free products). Otherwise leave 0.

How many servings?

Example: eating half the box with 2 servings per box → enter 1

What we calculate: net carbs = total carbs − fiber − sugar alcohols

Your net carbs

This is what counts toward your daily low-carb limit.

Start by entering Total Carbohydrate from the label.

Your number will show here instantly — no button to press.

Which tool should I use?

Net carbs tabUse this when you are holding a package and want to know if a food fits your carb limit. Copy the numbers straight from the Nutrition Facts label.
Daily macros tabUse this once to get a simple daily plan — how much protein, net carbs, and fat to aim for based on your body and activity level.

Who this is for

Keto & AtkinsStrict low-carb macro targets and net carb math from food labels.
Insulin resistanceDaily macros tuned for blood-sugar-friendly low-carb eating (~50g net carbs).
Metabolic healthTools for metabolic dysfunction, protein-forward meals, and label clarity.

FAQ

What are net carbs?

Net carbs are total carbohydrates minus fiber and often sugar alcohols. Keto and low-carb diets use them to track daily carb intake.

Is this medical advice?

No. These calculators provide estimates for education only. Work with your healthcare provider — especially if you have diabetes, take insulin, or manage blood pressure medications.

Which plan should I pick?

Strict keto (20g net carbs) for ketogenic diets. Low carb for insulin resistance (50g) balances metabolic health with flexibility. Moderate low carb (100g) suits maintenance or gradual transitions.