How many carbs are on the Bulletproof diet?

November 25, 2025 •

3 min read

The Bulletproof diet, developed by biohacker Dave Asprey, is a cyclical ketogenic diet that operates on a low-carb intake for most of the week. This eating plan is designed to minimize toxins, reduce inflammation, and optimize performance by carefully controlling your carbohydrate consumption.

Quick Summary

The Bulletproof diet is a cyclical ketogenic plan that heavily restricts carbohydrates to promote fat burning and mental clarity. It features low-carb days (5-30% of calories) supplemented by a weekly refeed day with higher carb intake to replenish glycogen stores. A high intake of healthy fats and moderate protein is prioritized, with strict emphasis on food quality.

Key Points

Macronutrient Ratio: The Bulletproof diet consists of 50-70% fat, up to 20% protein, and 5-30% carbs, varying by day.
Low-Carb Foundation: Most days of the week, carbohydrate intake is very low to maintain a state of fat-burning (ketosis).
Weekly Carb Refeed: A key feature is carb cycling, with one or two days per week dedicated to consuming higher quantities of clean, starchy carbs.
Emphasis on Food Quality: The diet is highly selective about carb sources, prioritizing low-toxin, organic vegetables and avoiding grains and legumes.
No Calorie Counting: Unlike many diets, the Bulletproof approach focuses on macro percentages and food quality rather than restricting total calories.
Metabolic Flexibility: The purpose of carb cycling is to enhance metabolic flexibility, allowing the body to efficiently switch between burning fat and carbs.

The Bulletproof diet, popularized by Dave Asprey, is a strategic eating plan that manipulates macronutrient ratios to encourage a state of fat-burning, often referred to as ketosis. A primary component of this biohacking approach is the careful management of carbohydrate intake, which differs significantly from a standard diet.

The Core Macronutrient Ratio and Carb Intake

Unlike standard diets where carbs form a large percentage of calories, the Bulletproof diet is structured to be very low-carb for most of the week. The general macronutrient breakdown aims for a significantly higher proportion of high-quality fats and a controlled amount of protein. The carbohydrate portion is intentionally limited to force the body to use fat for fuel, a metabolic state known as ketosis.

Fat: 50-70% of daily calories. This provides the primary energy source. Examples include grass-fed butter, MCT oil, and avocado oil.
Protein: Up to 20% of daily calories. The diet emphasizes high-quality, pasture-raised and wild-caught sources to minimize toxin exposure.
Carbohydrates: 5-30% of daily calories, depending on the day. Carb intake is strategic and comes from specific, approved sources.

For most days of the week, the intake is on the lower end of the carbohydrate range, focusing on non-starchy, organic vegetables like spinach, cauliflower, and broccoli. This keeps blood sugar stable and the body in a fat-burning mode. Simple and processed carbs, grains, and most fruits are strictly avoided.

The Role of Carb Cycling and Refeeds

A key differentiator of the Bulletproof diet from a standard ketogenic plan is the practice of 'carb cycling' or a 'carb refeed' day. This approach prevents the long-term side effects that some may experience on a strict keto diet, such as metabolic slowdown or hormonal issues.

How Carb Cycling Works

On five to six days a week, individuals follow the strict low-carb protocol. Then, on one or two designated days, a 'carb refeed' is performed. During a refeed, a person consumes a larger quantity of approved carbohydrates, such as sweet potatoes or white rice, often in the evening. The purposes of this cycle include:

Replenishing Glycogen Stores: Intense physical activity depletes glycogen, the stored form of glucose in muscles. Refeeding helps replenish these stores, which can aid in recovery and performance.
Boosting Metabolism: Long-term carbohydrate restriction can lead to a metabolic slowdown. The refeed day can help to reboot the metabolism.
Regulating Hormones: For some, especially women, long-term ketosis can negatively impact hormones. Strategic refeeds can help balance hormones like leptin and thyroid hormones.

Table: Bulletproof vs. Standard Keto Carb Approach


Feature	Bulletproof Diet	Standard Ketogenic Diet
Core Carb Intake	Very low for 5-6 days (5-20%)	Very low and consistent (5-10%)
Carb Cycling	Mandatory weekly refeed day(s) with higher carbs	Optional or not typically practiced
Carb Sources	Specific, low-toxin sources like sweet potatoes on refeed days	Any carb sources, but total amount is key
Food Quality	Extremely strict, emphasizes organic and grass-fed	Macronutrient ratio is the primary focus
Carb Timing	Higher carbs often consumed in the evening on refeed days	No specific timing guidelines

Bulletproof's Specific Low-Carb Focus

The Bulletproof diet is not just about the quantity of carbs, but also the quality and type. Grains, legumes, and most fruits are restricted not only for their carbohydrate content but also due to the presence of potential toxins and anti-nutrients. The diet prioritizes nutrient-dense, low-glycemic vegetables while allowing for small, controlled portions of low-sugar fruits like berries on occasion. Processed foods, sugar, and artificial additives are strictly forbidden. The foundation is built upon healthy fats and moderate proteins, supported by carefully selected vegetables.

Conclusion: Strategic Carb Management

So, how many carbs are on the Bulletproof diet? The answer is not a single number, but a strategic cycling approach. For most of the week, it is a very low-carb, high-fat plan, aiming for around 5-20% of calories from non-starchy vegetable sources. This is broken up by a weekly refeed day where clean, starchy carbs are consumed to optimize metabolic flexibility and hormonal balance. The focus remains on food quality and sourcing, providing a more dynamic and potentially sustainable alternative to a perpetually strict ketogenic lifestyle. Understanding this cycling mechanism is crucial for anyone looking to follow this specific nutritional protocol. For further reading and details on the food hierarchy, consult the official Bulletproof website, specifically their comprehensive roadmap section.

Frequently Asked Questions

On a standard day following the Bulletproof diet, your carbohydrate intake should be on the low end, comprising about 5-20% of your daily calories, sourced mainly from non-starchy vegetables.

Carb refeeding is included to replenish muscle glycogen stores, boost a potentially slowed metabolism, and help regulate hormones, providing a metabolic reset.

The diet permits specific, clean carb sources like sweet potatoes, winter squash, and some fruits like berries on refeed days. On low-carb days, the focus is on vegetables.

No, grains of all kinds, including corn, rice, and oats, are to be avoided on the Bulletproof diet due to their high carb content and potential for mycotoxins.

The standard approach is one to two carb refeed days per week. Women may benefit from more frequent refeeds to balance hormones, especially if practicing a ketogenic lifestyle.

The primary energy source on the Bulletproof diet is high-quality fat, making up 50-70% of total caloric intake. This is where Bulletproof Coffee gets its fame.

The main difference is the incorporation of carb cycling. While both are high-fat, low-carb, the Bulletproof diet intentionally cycles in higher carb days, whereas standard keto maintains consistently low carb intake.