Calculate your daily net carbohydrate intake for a ketogenic diet.
Your daily net carb goal will appear here.
Understanding Your Keto Carb Intake
The ketogenic diet is a low-carbohydrate, high-fat eating plan that has gained popularity for its potential to promote weight loss and improve certain health markers.
The primary goal of a keto diet is to shift your body's primary fuel source from glucose (derived from carbohydrates) to ketones (produced from fat).
This metabolic state is known as ketosis. To achieve and maintain ketosis, strict carbohydrate restriction is essential.
The Math Behind the Calculation
This calculator helps you determine your daily net carbohydrate target based on your total daily calorie goal and the desired percentage of calories to come from carbohydrates.
Net Carbohydrates: On a keto diet, we focus on "net carbs." This is calculated by subtracting dietary fiber and certain sugar alcohols from the total carbohydrates. For simplicity in this calculator, we're using the percentage of total calories dedicated to carbohydrates, which will then be converted to grams. A common target for net carbs on keto is 20-50 grams per day, but this can vary based on individual factors.
Calories from Carbohydrates: Carbohydrates provide 4 calories per gram.
The formula used is as follows:
Total Calories from Carbohydrates = Daily Calorie Goal × (Target Carbohydrate Percentage / 100)
Net Carbohydrates (grams) = Total Calories from Carbohydrates / 4
For example, if your daily calorie goal is 2000 kcal and you aim for 5% of those calories from carbohydrates:
Total Calories from Carbohydrates = 2000 kcal × (5 / 100) = 100 kcal
This means your daily net carb goal would be 25 grams.
Who is this Calculator For?
This calculator is useful for individuals who are:
Starting a ketogenic diet and need a starting point for their carbohydrate intake.
Trying to adjust their current keto diet plan to meet specific macronutrient goals.
Monitoring their daily food intake and want to ensure they are staying within their carb limits.
Disclaimer: This calculator provides an estimate. Individual needs may vary. It's always recommended to consult with a healthcare professional or a registered dietitian before making significant changes to your diet.
function calculateKetoCarbs() {
var caloriesInput = document.getElementById("dailyCalories");
var carbPercentageInput = document.getElementById("carbPercentage");
var resultDiv = document.getElementById("result");
var dailyCalories = parseFloat(caloriesInput.value);
var carbPercentage = parseFloat(carbPercentageInput.value);
if (isNaN(dailyCalories) || isNaN(carbPercentage)) {
resultDiv.innerHTML = "Please enter valid numbers for all fields.";
resultDiv.style.backgroundColor = "#dc3545";
return;
}
if (dailyCalories <= 0 || carbPercentage 100) {
resultDiv.innerHTML = "Please enter valid values. Calories must be positive, and percentage between 0 and 100.";
resultDiv.style.backgroundColor = "#dc3545";
return;
}
var caloriesFromCarbs = dailyCalories * (carbPercentage / 100);
var netCarbsGrams = caloriesFromCarbs / 4;
resultDiv.innerHTML = "" + netCarbsGrams.toFixed(1) + " grams of Net Carbs per day";
resultDiv.style.backgroundColor = "var(–success-green)";
}