Understanding Net Carbs and the MyFitnessPal Premium Feature
Net carbs represent the carbohydrates that your body can actually absorb and convert into energy, excluding dietary fiber and sugar alcohols. This metric is vital for those on ketogenic or other low-carb diets who need to restrict their digestible carb intake to achieve specific metabolic states. While the manual calculation of subtracting fiber from total carbs is possible, MyFitnessPal offers a streamlined, automated solution for its Premium users through a dedicated 'Net Carbs Mode'. This feature saves time and minimizes the risk of manual calculation errors.
Activating Net Carbs Mode on Your Mobile App
Enabling net carb tracking is a straightforward process within the MyFitnessPal mobile app, available for both iOS and Android users with a Premium subscription.
Step-by-step guide:
- Open the app and navigate to the 'More' menu: Tap the three dots icon (···) located in the bottom-right corner of the screen.
- Go to Settings: Select 'Settings' from the menu options.
- Access Diary Settings: Tap on 'Diary Settings'.
- Toggle 'Track Net Carbs': Find the 'Track Net Carbs' toggle and switch it on. This action will replace 'Carbohydrates' with 'Net Carbs' throughout your food diary.
After enabling this feature, the app will automatically perform the necessary subtraction for you, provided the food item in its database includes both total carbohydrate and fiber information.
Adjusting Your Macronutrient Goals for Net Carbs
Once 'Net Carbs Mode' is active, you can adjust your daily macro goals to align with your dietary strategy. This step is particularly important for those following a strict ketogenic diet, which often requires a specific ratio of fats, proteins, and net carbs.
How to set custom macro goals:
- Return to the 'More' menu: Navigate back to the main menu from your diary.
- Select 'Goals': Choose 'Goals' from the list of options.
- Find your nutrient goals: Tap 'Calories, Net Carbs, Protein and Fat Goals'.
- Edit your percentages: The app displays your macro percentages. For Premium users, you can tap on each macronutrient to set a precise goal in grams, not just percentages. The app will automatically adjust the total calorie goal based on your gram inputs. For example, a common keto ratio is 70% fat, 25% protein, and 5% net carbs.
- Save your changes: Ensure you save your new custom goals before exiting the screen.
The Free User Workaround: Manual Calculation
For users without a Premium subscription, tracking net carbs requires a manual approach. This involves logging total carbohydrates and dietary fiber separately and performing a simple subtraction for each food entry.
A Step-by-Step Manual Process
- Log Total Carbohydrates: When adding a food item, first log the total carbohydrate count shown on the nutrition label or database entry.
- Add Dietary Fiber: In the 'Additional Nutrient Goals' section under 'Goals,' you can track fiber separately. You must manually log the fiber for each food entry.
- Do the Math: At the end of the day, or with each meal, you must manually subtract the total daily fiber from the total daily carbohydrates to get your net carbs. For example, if you consumed 50g of total carbs and 25g of fiber, your net carbs would be 25g. Note: For keto, you may also need to account for sugar alcohols if they are listed on the label.
Comparison of Free vs. Premium Net Carb Tracking
| Feature | MyFitnessPal Premium (Net Carbs Mode) | MyFitnessPal Free (Manual Method) |
|---|---|---|
| Calculation | Automatic calculation of net carbs in the diary view. | Requires manual subtraction of fiber from total carbs. |
| Goal Setting | Allows for custom macro goals in precise gram increments. | Limits macro goals to percentage increments only. |
| User Interface | Replaces 'Carbohydrates' label with 'Net Carbs' in the diary. | Requires separate tracking of carbohydrates and fiber. |
| Platform Support | Available only on the mobile app (iOS and Android). | Accessible via mobile and website, with manual tracking required on all platforms. |
| Efficiency | Highly efficient, saving significant time and effort for tracking. | Time-consuming and prone to human error, especially with many food entries. |
Additional Considerations for Accurate Tracking
Beyond the app settings, it's crucial to be mindful of the data you enter. Some user-generated food entries may contain inaccurate or incomplete nutritional information. To ensure precision, always cross-reference data with the food's nutrition label, especially when dealing with packaged goods.
If you use the free version, establishing a routine for manual calculation is essential for consistency. You could use the 'Notes' section of your food diary to track net carbs for each meal, or perform the final calculation at the end of the day. Consistency is the key to achieving your dietary goals, regardless of whether you are a free or Premium user.
Conclusion
For those on a keto or low-carb diet, leveraging MyFitnessPal to track net carbs is an invaluable tool for managing daily intake. While Premium users benefit from an automated 'Net Carbs Mode' that streamlines the process and offers greater goal-setting flexibility, the free version still allows for accurate tracking through a diligent manual process. Understanding the differences and implementing the correct method for your plan is the first step toward effective carbohydrate management. For more information on net carbs and the keto diet, you may consult authoritative sources such as the MyFitnessPal blog.
