Metabolic Low Carb Calculator

Three free tools: count net carbs from food labels, get daily macro targets, or track intermittent and extended fasts with expert-guided metabolic phases.

Popular calculators

Net carb calculatorKeto macro calculatorWeight loss macrosDiabetes macrosIntermittent fasting timer

Choose what you need help with — switch anytime.

How to use this

  1. Grab the food package and find the Nutrition Facts label.
  2. Type in the numbers for one serving — use the lines shown on the label below.
  3. 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.

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

Your results (updates as you type)

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.

Guides

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Insulin resistance

Net Carbs for Insulin Resistance — How Many Per Day?

How to calculate net carbs from food labels and choose daily targets for blood-sugar-friendly eating and metabolic health.

9 min read

Net carb calculator →

Fasting

16:8 vs 18:6 Intermittent Fasting — Which Is Right for You?

Compare 16-hour and 18-hour eating windows, the limits of current evidence, and situations that require clinical advice.

9 min read

IF timer →

Insulin resistance

PCOS and Low Carb — What the Research Suggests

How insulin resistance can relate to PCOS, what nutrition research can and cannot establish, and why care is individualized.

12 min read

PCOS calculator →

Low carb recipes

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Scrambled Eggs with Spinach

Breakfast

Scrambled Eggs with Spinach

Quick high-protein breakfast with minimal net carbs. Blood-sugar-friendly start for keto and insulin resistance meal plans.

~2g net carbsStrict ketoInsulin resistance
Salmon Avocado Poke Bowl

Dinner

Salmon Avocado Poke Bowl

Omega-3-rich salmon with avocado and cucumber — about 7g net carbs. A PCOS- and fatty-liver-friendly dinner with steady protein and healthy fats.

~7g net carbsStrict ketoInsulin resistance
Sheet Pan Chicken Thighs & Cabbage

Dinner

Sheet Pan Chicken Thighs & Cabbage

One-pan OMAD-friendly dinner with crispy thighs and roasted cabbage — about 6g net carbs per serving, makes 4 portions for meal prep.

~6g net carbsStrict ketoInsulin resistance
Shakshuka with Spinach & Feta

Breakfast

Shakshuka with Spinach & Feta

One-skillet eggs in spiced tomato sauce with wilted spinach — about 5g net carbs, high protein, and a satisfying break-fast or weekend brunch.

~5g net carbsStrict ketoInsulin resistance
Ginger Chicken Bone Broth Soup

Lunch

Ginger Chicken Bone Broth Soup

Light refeed soup with collagen-rich broth, shredded chicken, and ginger — about 3g net carbs. Gentle option after assisted fasting.

~3g net carbsStrict ketoInsulin resistance
Lettuce Wrap Burger Bowl

Lunch

Lettuce Wrap Burger Bowl

Deconstructed burger with seasoned beef, cheese, pickles, and sauce over greens — about 4g net carbs, ideal for insulin resistance lunches.

~4g net carbsStrict ketoInsulin resistance

Calculators by tool

Net carb calculatorNet Carb CalculatorKeto macro calculatorKeto Macro CalculatorInsulin resistance macrosInsulin Resistance Macro CalculatorLow carb macro calculatorLow Carb Macro CalculatorMetabolic health calculatorMetabolic Health CalculatorFasting clockFasting ClockIF timerIntermittent Fasting TimerExtended fastingExtended Fasting ClockWater fast timerWater Fast TimerDr. Boz ratioDr. Boz Ratio CalculatorAtkins macro calculatorAtkins Macro CalculatorPCOS calculatorPCOS Low Carb CalculatorOMAD timerOMAD Fasting TimerWeight loss macrosWeight Loss Macro CalculatorDiabetes macrosDiabetes Macro CalculatorTDEE calculatorTDEE Calorie Calculator

New to low carb? Start with our getting started guide or the net carb calculator.

Which tool should I use?

  • Net carbsUse when holding a package and want to know if a food fits your carb limit. Copy numbers from the Nutrition Facts label.
  • Daily macrosGet a simple daily plan — protein, net carbs, and fat based on your body, activity, and eating plan.
  • Fasting clockTrack 16–72 hour fasts with educational stage labels, safety reminders, and optional Dr. Boz Ratio tracking.

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. Label reading guide.

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.

How long should I fast?

Many people start with 13–16 hour overnight fasts for time-restricted eating. Human autophagy timing is uncertain and not measurable at home. Extended 24–72 hour fasts need medical awareness — especially on medications. 16:8 vs 18:6 guide · Fasting clock.

Which calculator should I use first?

Use the net carb calculator when reading a food label. Use the macro calculator for daily targets. Use the fasting clock when you are ready to track fasts after low-carb eating feels stable.