Skip to main content

Net Carbohydrates Intake

These

help
#### youNet reachCarbohydrates 130–180Intake
Net carbs (total carbs minus fiber) are kept low to maintain ketosis. The range is generally fixed across LBM and activity levels, as ketosis depends on carb restriction rather than body size:
- **Standard**: 20–50 g/day (5–10% of calories). Stricter keto (e.g., therapeutic) may aim for <20 g/day.
- **Note**: Activity level doesn’t significantly alter carb needs, but active individuals may tolerate closer to 50 g fat/day, ensuring energy for ketosis.

glycogen

Fatreplenishment.

Intake
guide

|
    Lean
  • Oils:Body
    • Examples: Olive oil, coconut oil, avocado oil, MCT oil.
    • NutritionMass (perlbs) 1| tbsp,Net ~14Carbs g):
      • Olive oil: 0 g protein, 14 g fat, 0 g carbs, ~120 kcal.
      • MCT oil: 0 g protein, 14 g fat, 0 g carbs, ~130 kcalRange (boostsg/day) ketones).
        • |
|----------------------|-------------------------|
|
  • Tips: Drizzle olive oil on salads or veggies. Use MCT oil in coffee (bulletproof coffee).
  • Butter/Ghee:
    • Nutrition (per 1 tbsp, ~14 g):
      • Butter: 0 g protein, 12 g fat, 0 g carbs, ~100                  kcal.
        • |
      • Ghee:20–50                   0|
    • g
    | protein,125                  13| g20–50                   fat,|
    0
    | g150                  carbs,| ~11020–50                   kcal.|
    | 175                  
  • Tips:| Cook20–50                   eggs|
    • or
    | veggies in butter. Ghee is lactose-free for sensitive stomachs.
  • Nuts/Seeds (Moderate Use):
    • Examples: Macadamia nuts, almonds, chia seeds, flaxseeds.
    • Nutrition (per 1 oz/~28 g):
      • Macadamia: ~2 g protein, 21 g fat, 2 g net carbs, 2 g fiber, ~200                  kcal.
        • |
      • Chia20–50                   seeds:|
    • ~5
    | g225                  protein,| 920–50                   g|
    fat,
    | 2250                  g| net20–50                   carbs,|
    10 g fiber, ~140 kcal.
  • Tips: Limit to 1–2 oz/day to avoid carb creep. Use chia for keto puddings.
  • Avocado:
    • Nutrition (per ½ avocado, ~70 g):
      • ~1 g protein, 10 g fat, 2 g net carbs, 5 g fiber, ~110 kcal, ~350 mg potassium.
    • Tips: Add to salads or blend into smoothies for creaminess.

    • Back to top