Calculate net carbs for any food or meal by subtracting fiber and sugar alcohols from total carbs. Track your daily budget across all four Atkins phases.
Select your current phase to set your daily net carb budget
Add foods to calculate net carbs for your meal
Now that you know your net carb budget, track every meal with BiteKit. Just describe what you ate and AI calculates the net carbs instantly, keeping you on target for your Atkins phase.
Net carbs are the carbohydrates that your body actually digests and uses for energy. They are calculated by subtracting fiber and sugar alcohols from total carbohydrates, because these components have minimal impact on blood sugar levels.
The Atkins diet pioneered the concept of counting net carbs instead of total carbs. This approach gives you a more accurate picture of how foods affect your metabolism and allows you to eat more nutrient-dense, fiber-rich foods without worrying about exceeding your carb limit.
Net Carbs = Total Carbs - Fiber - Sugar Alcohol Impact
Erythritol: subtract 100% (zero glycemic impact). All other sugar alcohols (maltitol, sorbitol, xylitol, isomalt): subtract 50% of their gram value.
The Atkins diet is structured in four progressive phases, each increasing your net carb allowance as you approach and maintain your goal weight:
The strictest phase, lasting at least 2 weeks. Your body switches from burning carbs to burning fat. Focus on protein, healthy fats, and 12-15g of net carbs from foundation vegetables like leafy greens, broccoli, and cauliflower.
Gradually add 5g of net carbs per week. Reintroduce nuts, seeds, berries, and more vegetables. Stay in this phase until you are within 10 pounds of your goal weight.
Add more carb-containing foods like starchy vegetables, whole grains, and fruits. Find your personal carb balance — the maximum carbs you can eat while still losing weight slowly.
Your lifelong eating plan. You have found your carb tolerance and can maintain your goal weight. If you gain weight, reduce net carbs by 10-20g until weight stabilizes.
Sugar alcohols are sweeteners found in many sugar-free and low-carb products. They taste sweet but are only partially absorbed by the body, which is why they count differently than regular carbs:
Fully excreted without being metabolized. Zero calories, zero glycemic impact. The best sugar alcohol for Atkins — subtract it completely from total carbs.
Partially absorbed. Common in sugar-free chocolate and candy. Count half the grams toward net carbs. Can cause digestive discomfort in large amounts.
Found in sugar-free gum and mints. Count half the grams toward net carbs. Has dental health benefits but can cause GI issues in excess.
Naturally found in some fruits. Common in sugar-free products. Count half the grams toward net carbs. Can have a laxative effect in large doses.
These foods are staples across all Atkins phases because they are low in net carbs and high in nutrients:
Spinach (0.4g net carbs/cup), lettuce (0.5g), broccoli (3.6g), cauliflower (2.9g), zucchini (2.4g). High in fiber, which reduces net carbs further.
Chicken, beef, pork, fish, eggs, and cheese. Zero or near-zero net carbs. Build every meal around a quality protein source.
Avocado (2g net carbs), olive oil (0g), butter (0g), coconut oil (0g). Essential for satiety and nutrient absorption on Atkins.
Almonds (2.5g net carbs/oz), walnuts (2g/oz), chia seeds (1g/tbsp), flaxseeds (0.2g/tbsp). Great for snacking within your carb budget.
Always check total carbs, fiber, and sugar alcohols on nutrition labels. Net carbs are rarely listed directly, so you need to calculate them yourself.
Small carbs add up fast, especially in Phase 1. Track everything including condiments, sauces, and beverages to stay within your daily limit.
High-fiber foods give you more food volume for fewer net carbs. A cup of broccoli has 6g total carbs but only 3.6g net carbs thanks to fiber.
While sugar alcohols reduce net carbs, some people are more sensitive to them. If weight loss stalls, try reducing sugar-free products.
Net carbs are calculated by subtracting fiber and sugar alcohol impact from total carbs. The formula is: Net Carbs = Total Carbs - Fiber - (Sugar Alcohols x impact factor). Erythritol has zero impact, while most other sugar alcohols count as half their listed grams.
Atkins Phase 1 (Induction) limits you to 20 grams of net carbs per day for at least 2 weeks. Most of these carbs should come from foundation vegetables. This strict limit helps your body transition to burning fat for fuel.
Total carbs include all carbohydrates, while net carbs subtract fiber and sugar alcohols because they have minimal impact on blood sugar. Atkins counts net carbs because they more accurately reflect the carbs that affect your metabolism and ketosis.
It depends on the type. Erythritol has zero glycemic impact and does not count at all. Other sugar alcohols like maltitol, sorbitol, xylitol, and isomalt are partially absorbed and count as half their gram value toward net carbs.
Phase 1 (Induction): 20g/day. Phase 2 (Balancing): 25-50g/day. Phase 3 (Fine-Tuning): 50-80g/day. Phase 4 (Maintenance): 80-100g/day. Each phase gradually increases your net carb allowance as you approach your goal weight.
Move from Phase 1 to Phase 2 after at least 2 weeks, adding 5g of net carbs per week. Enter Phase 3 when you are within 10 pounds of your goal. Transition to Phase 4 once you have maintained your goal weight for at least a month. Reduce carbs if weight loss stalls.
BiteKit makes tracking net carbs effortless. Just say "grilled chicken with avocado and spinach salad" and AI calculates net carbs, fiber, and sugar alcohols instantly.
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