How Many Carbs Per Meal On A Low Carb Diet

Carbohydrate Calculator: How Many Grams Of Carbs Should You Eat

Low Carb Meals, 100 Carbs Per Day Free Keto Diet Ebook | What I Eat In A Week

Carbohydrates are great for building muscle and burning fat if you know how many to eat! This calculator will help you know how many carbs per day to eat for your goals.


Carbohydrates are the energy source your body relies on most throughout the day. They fuel your workouts and provide energy for movement and brain function. The calculator on this page provides recommendations for a moderate-carbohydrate diet, with slightly lower carb levels for fat loss and higher levels for muscle gains.

If you’re new to tracking your macros, use the calculator’s recommendations to get a good starting baseline. If you’re transitioning from a so-called “standard American diet” with soda and crunchy snacks, this might already be lower than you’re used to! Then, if you decide you want to try a lower-carb or ketogenic approach, you can experiment with reducing your carb levels.

Low Carb For Weight Loss

If you decide to count carbs to lose weight, make sure you count them correctly. Remember that there is a difference between grams of carbohydrates and calories from carbohydrates.

On the Nutrition Facts label, food manufacturers are required to list the grams of carbohydrate in their product. Each gram of carbohydrate provides 4 calories of energy. So a food that contains 15g of carbohydrate will provide your body with 60 calories from carbs.

Types Of High Protein Low Carb Diets

Some of the most popular commercial diets commonly considered high in protein and low in carbs dont truly fit into both categories.

Notably, many people regard the Zone Diet and Sugar Busters Diet as high protein, low carb. However, these diets are moderate in carbs, as they typically provide about 40% of calories from carbs.

Additionally, many popular low carb diets, such as Atkins and ketogenic diets, are not considered high protein, low carb. Instead, theyre high fat, low carb or high fat, very low carb, and they only contain moderate amounts of protein.

In fact, no branded diets are known to conform to this pattern.

If youre interested in a strict high protein, low carb diet, you may need to count calories, protein, carbs, and fat to stay within your macronutrient ranges.

This can be difficult, so most people prefer to loosely follow a high protein, low carb diet by replacing high carb foods with protein sources.


Theres no set macronutrient range for a high protein, low carb diet, so most people tend to swap much of their typical carb-heavy foods with protein sources.

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As such, high protein diets may provide numerous benefits as may low carb eating patterns, which are often associated with weight loss.

Thus, combining the two diets may give numerous advantages.

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What Is Carb Cycling

“There’s no formal definition for carb cycling, but the basic principle is that you alter your carb intake based on your varying needs throughout the week, month, or year,” says Edwina Clark, R.D., a registered dietitian and head of nutrition and wellness at Yummly. The timing and amount of carbs consumed during each phase vary depending on the person, she adds.

“Carb cycling is often used among bodybuilders/physique competitors and high-performing athletes,” notes Lauren Manganiello, R.D., a registered dietitian and certified personal trainer. But with the recent rise in popularity of the ketogenic diet, particularly for active people, the concept of carb cycling is becoming more common among everyday athletes.

Generally, carb cycling revolves around a person’s training schedule. “On days when they are training more intensely, they would consume more carbohydrates, whereas low-carb days would occur on days when their training is less intense,” explains Manganiello. “There are usually several high-carb, medium-carb, and low-carb days cycled throughout the week.”

How To Calculate Your Protein Intake

How many grams of carbs per day is considered a low carb ...

Protein is very beneficial to your body, providing amino acids to help gain muscle mass and burn body fat. On keto, roughly 20-25% of your calories will come from protein. While you may need more protein if youre an extremely active person, too much protein may cause gluconeogenesis.

Depending on activity level, most people consume between .61.0 grams of protein per pound of lean body mass. For example, a female may weigh 150 lbs, but have just 112.5 pounds of lean body mass. For her, 90112.5 grams of protein per day would be suitable.

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Good Carbs Vs Bad Carbs

Carbohydrates are important to health as is staying at the correct weight. It is important to note that not all carbs are the same, however.

Carbohydrates are commonly referred to as either good carbs or bad carbs. When trying to follow a healthful diet, and especially when trying to lose weight, carbohydrate intake should focus on good carbs over bad carbs.

Good carbohydrates

Good carbs are complex carbohydrates, which means they are high in fiber and nutrients and take longer to break down. As they take longer to break down, they do not cause blood sugar levels to spike or rise too high.

Examples of good carbs include:

  • whole fruit with the skin on
  • whole grains
  • high-fiber vegetables, such as sweet potatoes
  • high-fiber beans and legumes

Bad carbohydrates

Bad carbs are simple carbohydrates that are easily broken down and quickly cause blood sugar levels to spike.

Examples of bad carbs include:

  • white sugar, bread, pasta, and flour
  • sugary drinks and juices

What Are The Pros And Cons Of A Low


  • Weight loss: Eating fewer carbs every day can help you lose weight.
  • Reduces insulin: Low insulin secretion is good for your metabolism because it reduces fat storage in the body, spikes and drops in blood sugar, and stress on the beta cells of the pancreas.


However, limiting carbs can be harmful if done incorrectly. It can lead to binge eating, eating disorders, irritability, and tiredness. Extreme carb limitations can also slow metabolism and interfere with thyroid function.

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How Does A Low

On a very basic level, weight loss happens when the number of calories consumed is less than the number of calories burned. Eating low-carb is one way to get there, but its not the only way, says Schaub. More important than the sheer amount of carbs is the kind of carbs you eat replacing simple carbs, like refined grains and sugar, with complex ones, like carbs from veggies and legumes, can have many of the same low-carb benefits.

Fruits, veggies, legumes, nuts, whole grains, and dairy all contain carbohydrates but are minimally processed and loaded with fiber and other nutrientsno research has ever shown that eating these types of carbs hinders healthy weight loss, Schaub explains, adding that the carbs found in processed foods like pasta, bagels, muffins, crackers, soda, and candy dont contain many nutrients and are the main culprits for weight gain and metabolic issues.

For example, a 2017 review in the International Journal of Environmental Research and Public Health suggests that simple carbs like sugars and sweeteners may increase a populations rate of obesity, where complex carbs like whole-grain cereal may contribute to an overall decrease in obesity rates.

When you limit carbs, youre also more likely to get more of your daily calories from protein and fat instead, both of which are more filling than carbs. You may eat fewer calories overall because youre more satisfied by what you are eating, says Schaub.

Adding Fat And Protein

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Making plates that contain carbs, protein, and healthy fats can help you keep your glucose levels in better balance than by eating simple or refined carbs alone.

Proteins to include as part of your healthy diet:

  • Meat, such as poultry, fish, and lean red meats
  • Eggs

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Why Not Eliminate Carbs

Following a lower-carbohydrate diet essentially means we decrease, but do not eliminate, our intake of foods containing carbs. This naturally means we are increasing the amount of protein and fat in our diet. Its important to note that there is a difference between a low/lower carbohydrate diet and a ketogenic diet.

The ketogenic diet is high fat and eliminates carbs almost entirely. By doing this, the body is deprived of its primary fuel source, glucose. The body then creates new metabolic pathways and starts to function using fatty acids from fat stores and dietary fat intake. Over time, ketones which are produced from the breakdown of fat will start to be used by the brain for energy instead of glucose. This process is called ketosis.

While this may sound ideal, the keto diet can be challenging to follow effectively in the long term. Its much more restrictive and one slip up will take you out of ketosis temporarily.

Overall, it seems that a low-carb diet, rather than keto, is the most sustainable to follow in the long run for most people.

Key points:

  • Low-carb diets are different from the keto diet
  • In the long term, keto is very difficult for most people to stick to, and the best diet is one that you can keep up.

What Counts As A Low Carb Diet

Theres no clear definition of exactly what constitutes a low carb diet, and whats low for one person may not be low for the next.

An individuals optimal carb intake depends on their age, gender, body composition, activity levels, personal preference, food culture, and current metabolic health.

People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. This particularly applies to those who do a lot of high intensity exercise, like lifting weights or sprinting.

Metabolic health is also a very important factor. When people develop metabolic syndrome, obesity, or type 2 diabetes, their carb needs change.

People who fall into these categories are less able to tolerate a lot of of carbs.


The optimal carb intake varies between individuals, depending on activity levels, current metabolic health, and many other factors.

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Carb Foods To Eat On The Keto Diet

On a keto meal plan, youll fuel up on plenty of healthy fats and high-quality protein sources. Youll get the bulk of your calories from foods like olive oil, coconut oil, avocados, and MCT oil, and youll get protein from both plant-based and animal sources.

When it comes to carbs, youll want to keep your blood sugar levels in check by consuming foods that rank low on the glycemic index. The glycemic index ranks foods 0-100, where higher numbers cause a higher spike in insulin levels. Avoid high-carb grains, starchy vegetables, and high-sugar fruits, instead building your diet on keto foods such as:

  • Green leafy veggies, including kale, lettuce, asparagus, and arugula
  • Low-sugar berries, including blueberries, strawberries, and raspberries
  • Cruciferous vegetables, including cabbage, cauliflower, Brussels sprouts, and broccoli

On a low-carb diet, youll also want to avoid all sugar, including soda, candy, baked goods, and even sugar alcohols. If youre craving something sweet, use a keto-friendly sweetener, such as stevia, Swerve, monk fruit, or erythritol.

Choosing What Carbs To Eat

HOW Many Low Carb Diets???

When choosing what carbohydrates to eat when you have diabetes, it’s important that you choose those that offer vitamins, minerals, and other elements of nutritional valuenot just empty calories.

Skip or limit refined carbohydrates in favor of complex carbohydrates, which are slower-burning starches like whole grains such as brown rice or oats, or veggies like squash or potatoes, in portion-controlled amounts.

The carbohydrate count of all packaged foods can be found by reading the Nutrition Facts label. For foods without a label, a food journal app in which you input specific foods and portion size can determine the approximate number of carbs you’re consuming.

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Why Choose Carbohydrates With Fiber Rather Than Sugar

Pictured Recipe: Strawberry & Tuna Spinach Salad

Remember that carbohydrates can be further broken down into fiber and sugar. Research shows Americans eat too much added sugar and not enough fruits, vegetables, whole grains and low-fat dairy foods. Added sugar is anything that’s not plain dairy or fruit. The American Heart Association recommends women eat less than 24 grams of added sugar per day and men consume no more than 36 grams per day .

Instead, try to prioritize carbohydrates that provide fiber. Aim to get 25-35 grams of feel-full fiber each day. Focus on the quality of carbs you eat, aiming to make half your plate nonstarchy vegetables, a quarter of your plate whole grains and a quarter of your plate protein at most meals. Reduce your consumption of low-fiber, sugary foods and beverages, including desserts, muffins, soda, sugary coffee beverages, fruit juice, ice cream and baked goods, which add carbs without much nutrition.

The above recipe for Strawberry & Tuna Spinach Salad provides 20 grams of protein and 10 grams of fiber for a healthy, satisfying meal that’s also diabetes-friendly.

Will A Low Carb Diet Make Me Healthier

Finally, you may be wondering how a low-carb diet may benefit you.

First, since they emphasize and encourage nutrient-dense real foods, they can significantly improve health.

However, food is not the only thing to consider.

Its important to realize that optimal health depends on our overall lifestyle and not just what we eat.

Some additional things to consider and implement include

  • Sleep its a little-known fact, but how much we sleep impacts blood sugar levels and our cholesterol profile similar to how our diet does.
  • Exercise exercise has many great health benefits, makes us stronger, and improves various health markers.
  • Stress chronic stress hormones can negatively affect various aspects of our health. As a result, managing stress and finding time to relax is important.
  • Social Life people are usually happier and healthier when they have good relationships with friends and family.

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What Is Low Carb

A low-carb diet means that you eat fewer carbohydrates and a higher proportion of protein and fat. This can also be called a keto diet.4 However, not all low-carb diets result in ketosis.

For decades weve been told that fat is detrimental to our health. Meanwhile, low-fat diet products, often full of sugar, flooded supermarket shelves. This coincided with the beginning of the obesity epidemic and, in hindsight, was likely a major mistake. While the proliferation of low-fat products doesnt prove causation, its clear the low-fat message didnt prevent the increase in obesity, and we believe that it has contributed.5

Studies now show that theres little reason to fear natural fats.6 Instead, on a low-carb diet you dont have to fear fat. Simply minimize your intake of sugar and starches, make sure you are getting adequate protein or even high amounts of protein and you can eat enough natural fat to enjoy your meals.7

When you avoid sugar and starches, your blood sugar tends to stabilize, and the levels of the fat-storing hormone insulin drop, which may make it easier to burn fat stores in the body.8In addition, the higher protein intake and presence of ketones may make you feel more satiated, thereby naturally reducing food intake and promoting weight loss.9

Studies show that a low-carb diet can make it easier to lose weight and to control your blood sugar, among other benefits.10

How Are Carbs Measured

Making A Low Carb Meal (Low Carb Diet TIps)

Carbs are measured in grams. On packaged foods, you can find total carb grams on the Nutrition Facts label. You can also check this list or use a carb-counting app to find grams of carbs in foods and drinks.

For diabetes meal planning, 1 carb serving is about 15 grams of carbs. This isnt always the same as what you think of as a serving of food. For example, most people would count a small baked potato as 1 serving. However, at about 30 grams of carbs, it counts as 2 carb servings.

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The Different Types Of Carbs

Just as the number of carbs in each food can differ, so can the type. There are three main “classes” of carbohydrates found in your diet, and each type is not always exclusive to one food or another, many foods contain a unique combination of the three. The main types of carbohydrates in food include:

  • Monosaccharides
  • Polysaccharides.
  • Monosaccharides

    Monosaccharides are the simplest form of carbohydrates. In other words, they are the most broken down already, making them a quick source of sugar in the diet. They provide a sweet taste to foods and include glucose, fructose, and galactose.

    Glucose is found in natural sweeteners like honey, molasses, and agave. Fructose is the main type of sugar found in fruit and veggies. And galactose primarily comes from dairy options.


    Sucrose, lactose, and maltose are disaccharides. Once eaten, these carb types must be broken down into their monosaccharide counterparts.

    Lactose is a sugar in milk commonly associated with dairy intolerance. Sucrose comes from sugar beets and sugar cane plants, as well as some fruits. And maltose is the least common disaccharide, coming mainly from malt products.


    Polysaccharides, the most complex of carbohydrates, include starch, cellulose, and pectin.

    Examples of starchy foods are corn, legumes, potatoes, and grains.

    Some carb types can be extracted from food and used in their singular form as an ingredient in processed foods – most commonly as added sugar.

    How Many Carbs On Keto Should You Have

    The keto diet is a low-carb, high-fat diet. The goal on keto is to enter a metabolic state known as ketosis, where you burn ketone bodies rather than glucose as your primary energy source.

    On the keto diet, most people consume 70-75% of their daily calories from fat, 20-25% of calories from protein, and just 5-10% of calories from net carbs. Thats a ballpark range your individual macronutrient goals will vary depending upon your age, body composition, activity level, and any fat loss goals you may have.

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