If you don’t actively track calories, protein, fat, and carbs then you may not be experiencing the success you’d like to see eating low carb. I’ve been eating low carb for more than 3 years and used to just “eyeball it”. Except in the beginning when I tracked on paper until I figured out my “safety zones”.
I decided to set up MyFitnessPal.com, specifically with the Keto Configuration (see below), as I’m working hard on switching my carb/protien/fat percentages. What an eye opener! I lost 6.4 pounds the first week I dramatically increased my healthy fats! My goals are: Net Carbs 5%, Protein 25%, Fat 70% (I don’t track calories).
If you’re looking for good Atkins apps, or an app to track carbs on a chart easily, this is the IDEAL setup! 😉
HOW TO SET UP MYFITNESSPAL FOR THE LOW CARB DIET
1. Create an account at: http://www.myfitnesspal.com
Next you’ll want to set up your “macros”:
Go to: Home -> Goals -> Change Goals
I have mine set up as 70% Fat, 25% Protein and 5% Carbs.
You can set your calories to whatever you please – I ignore calories anyway. 😉
You also need to add Fiber as a column to track so the script can calculate Net Carbs for you:
Go to: Food -> Settings
Add Fiber to your list of nutrients to track. Make sure you at least have carbs, fiber, fat and protein selected. These are what you need to track for a low carb or ketogenic diet.
2. Download this addon for Firefox
3. After installing the plugin, click here to install it.
It only takes a few minutes to set it all up, and then you’ll get a nice graphic pie chart like the one you see above! Note: the script only works online, not on your mobile app, but you can use the app to log foods on the go.
Need A Visual? Watch This Video! 🙂
To see examples of my results, and the foods I ate,
see this 15 Day LCHF Food Journal.
“Carb creep” can really get you if you’re not tracking! I found this to be very eye-opening. I do love the layout. It inspired me to make a few healthy changes. My coffee is the main culprit so I’m going to wean myself down to black. I also never knew coffee had SO much potassium… Wow.
TIP: Put in your foods BEFORE you prepare or eat them to make sure of the carb count, and to stay on track with your ratios. 😉
IMPORTANT NOTE: MyFitnessPal is set up for low fat / low calorie diets, which is why we use the “keto hack” above to be able to track net carbs. Even if you put in all your measurements, you still want to eat only 20 net carbs a day (max) instead of whatever MFP suggests. I ignore calories and other factors, and use it to track my exercise, water, net carbs, and fat/protein ratios. It’s great for accountability to all those things AND for tweaking to make sure you’re on track to burn fat and enjoy the health benefits of ketosis.
Questions, personal experiences? Share by leaving a comment below!
Are you tracking all of your foods??
Which app/tool are you using, and what percentages are YOU shooting for?
Best,
Lynn Terry,
aka @LowCarbTraveler
I used this app and info a while back but it was so much work to try and figure out the macros for “combo” meals – i.e., anything other than a meat and veg. If I make a “casserole” of some sort (with several ingredients) it was sooooo time consuming to get on Fitday or something similar and try to determine the info… especially problematic because I *never* make a recipe the same way twice! π
Hmm, MyFitnessPal is really simple. Maybe if you just jotted down the ingredients as you’re making things and then just add them all in separately (if you have to) at the end of the day – that could work. π
I rarely cook, and when I do it’s super simple stuff – as you can see throughout the blog here. The sausage & eggs I had yesterday were take-out, and the Ribeye was leftover from dinner out the night before. So I basically just boiled eggs, and boiled a can of chicken broth, yesterday. π
Today I made tuna salad with eggs, mayo, etc and I just put each thing in separately.
Hi Fitness Pal has a great recipe builder, just put the ingredients in and then it finds them and for the most part get it pretty accurate and don’t have to fix much. It was updated about a year ago and I love it. No longer have to search for each item
But once you put in a recipe there’s no way to delete it once your over it. Actually I accidentally added it twice.
yes you can delete recipes. In the app in the recipes screen tap the pencil, then check the recipe you want to delete then tap the garbage can. Online in the recipes page, if you hover over the recipe, there will be a remove link in the top right corner of the recipe
I think computers and laptops are different than my iPad. I’m pretty internet savvy on all that stuff and my iPad has no pencil or trash can OR hover over capabilities….I’ll wait n do it on my new laptop when I buy it.
I’ve used MFP a few times in the past and always end up frustrated, causing me to delete the app. After reading this post, I want to give it another try. I entered the percentages for fat, protein, and carbs. Am I supposed to just IGNORE the calories part of the equation? It is telling me 1,320 calories for my weight and amount of weight I want to lose. Doing low carb with higher fat, I am thinking it is impossible to stick that that calorie amount.
Yes – just ignore the calories. Mine are always in the red. lol. π
Ohhh this post inspired a new app development idea. Thank you! π
You better keep me posted Mike! π I missed you in February. Hope you catch up with you soon!!
I would be interested in that app!
When you make the app make it so we can copy and paste a recipe. Then the app caterogizes and finds the foods. That would be way easier to do then typing each recipe.
Lynn, hate to sound ignorant, but how do you get this app? I have map and can’t figure out how to get the chart. Any advice would be appreciated.
Hi Shirley,
You already have MyFitnessPal? Just follow the instructions on this page to set it up for keto / net carbs: http://cavemanketo.com/configuring-mfp/
The chart is at the bottom of the page for each day’s food log.
Unfortunately it seems that in order to utilize this feature you have to pay for the Premium Myfitnesspal app. π
Actually Stephanie you do not have to pay for the premium version – and even if you did, that wouldn’t give you net carbs. This hack works in the free version, which is what we’re all using. π
You do have to set it up either in Firefox or Chrome online though – it doesn’t work on the mobile app.
When you say this doesn’t work in the app, does that mean you can’t set it up in the app, or you always have to track it online?
PattyAnn,
The net carbs column won’t show up in the mobile app, but I still use it to track meals / foods on the go.
You will only see the net carbs column online in firefox or chrome browsers.
But you can click the Nutrition tab on the app and then tap Graph to see your macros in a pie chart. π
I’ve used MyFitnessPal for a few years now but didn’t even realize you could set it up based on Fats, Proteins and Carbs! I love it! I have the few things I cook set up as recipes so they’re simple to add. And I use the barcode thing as often as possible… it amazes me how many options they have entered. I can’t even remember the last time there was something I added that wasn’t already there!!
Im confused…Is this an app for the computer or the phone? I went to the site and it said something about going to another site by another person for an updated version…
See the updated post above – I updated the directions. It’s for online only – it doesn’t work on the mobile or tablet.
Is there a way to set up MFP to calculate ‘net carbs’? I changed my profile (great advice, thanks!) but I can’t figure out if there is a way to subtract fiber from carbs to equal net carbs. Like when I enter my Quest bar it says 24 carbs but there are 19g of fiber in that bad boy…and with the 24g of carbs it already put me over my 5% for the day. Any advice?
Thanks!
Hi Heide – see the updated instructions above (in the original post). π That should help!
In my experience it does not subtract the fiber from total carbs to give the net carb. Also it rounds up the carbs. So if you ate something with .5 carbs it recorded it as 1 carb.
Have you tried it lately, with the updated instructions above in the original post?
I managed to set up My Fitness Pal with most of the settings – thanks for the ‘how to’! But, I cannot get to the links for any of the scripts to put in ‘Net Carbs” – I get a ‘problem loading page’ error – that it was taking too long, and it timed out. Any other hacks out there, or alternate places to get the script?
I am excited to be part of this challenge,, but need all the help I can get!!
Trish
Hi Trish,
I updated the original post since “Caveman Keto’s” links are not working. Try this:
1. Create an account at: http://www.myfitnesspal.com
2. Download this addon for Firefox: https://addons.mozilla.org/en-US/firefox/addon/greasemonkey/
– or this addon for Chrome: https://chrome.google.com/webstore/detail/dhdgffkkebhmkfjojejmpbldmpobfkfo
3. After installing the plugin, go to https://github.com/Surye/mfp-keto-userscript/raw/master/mfpketo.user.js to install.
I had to reinstall mine and that worked for me on Firefox. π *cheers*
Woo Hoo!!! That worked like a charm! I never used the My Fitness Pal thing – had it on my computer, but never knew I could use it for counting carbs. What a boon this is for me!! Now I can really keep track of what’s going in my mouth!!
Thanks much for the quick answer!!
I’m glad I found y’all!!
Trish
Awesome π Glad to hear that!! I *LOVE* MFP with the keto hack. It keeps me accountable and it helps me get my percentages right. Super easy! *cheers*
It worked! Happy posting
Tried several times to install the plug ins for MVP listed above and it didn’t work. I may just end up using Spark ‘ s people and add my own foods with net carbs
Hi Noreen. It doesn’t work on mobile/app if that’s what you tried. Or what kind of problem did you have setting it up?
I updated the original post since βCaveman Ketoβsβ links are not working. Try this:
1. Create an account at: http://www.myfitnesspal.com
2. Download this addon for Firefox: https://addons.mozilla.org/en-US/firefox/addon/greasemonkey/
– or this addon for Chrome: https://chrome.google.com/webstore/detail/dhdgffkkebhmkfjojejmpbldmpobfkfo
3. After installing the plugin, go to https://github.com/Surye/mfp-keto-userscript/raw/master/mfpketo.user.js to install.
I had to reinstall mine and that worked for me on Firefox. π
p.s. After you set it up online in Firefox, then you can use the MFP app to log foods on the go.
Do these values apply to everyone, no matter age or weight? 72% fat / 23% protein / 5% carbs
Hi Barb,
Typical goals for a ketogenic low carb diet are 70/25/5 – that’s 70% healthy fats, 25% protein, and 5% carbs. I actually shoot for around 80% in healthy fats as I find it makes me feel better and lose weight more easily (post hysterectomy).
That said, there are no standards. Some people just eat lower carb, some eat low carb (20 net carbs a day), some eat keto (higher fat than a typical LC diet), some are doing Atkins. To each their own. You have to figure out what works for you.
But the 70/25/5 ratios have worked VERY well for everyone that was trying to lose weight more quickly OR improve their health (heart, diabetes, chronic pain, etc).
Q: “I get the percentages…. but 70/25/5% but of what amount…… there has to be a top figure to find out 70/25/5% right?”
A: Of your total daily calories. If you use the app, you’ll put in everything you eat/drink throughout the day, and it will track your calories, fat, protein, carbs, etc. You can adjust as you go to “tweak” your percentages or ratios.
See my two day food journal that has screenshots of my results for each day: http://www.travelinglowcarb.com/4660/two-day-lchf-food-journal/
How does one figure your calories; especially with broken Metabolism… I had it tested and it has me at 860 kc….. ridiculous I know and I also know that we don’t count calories but again, to figure the %’s we need a number…..:)
Hi Barb,
The percentages will be based on whatever your total calories are, no matter if they are low are high. Yesterday I had over 2,000 calories and the day before it was just around 1500 – but my percentages were the same and I was below 20 Net Carbs both days, which is what matters.
You can see those meals and those stats in the link I shared above your comment earlier.
Try putting in 2,000 calories as your goal, but just pretty much ignore it at first. Start with high fat (70-80%) and below 20 net carbs, and see how you do. The higher percentage of healthy fats made a BIG difference for me after hitting 40 and having a hysterectomy. π *cheers*
Must you have MyFitnessPal pro in order to change the percentages? I canβt seem to do it!
Hi Nancy,
No, I use the free version. But it only works online in Firefox or Chrome browsers – not on the mobile app.
If you are online, which step are you stuck on?
When I click on the link for Chrome it takes me to the Chrome store….which app is the one I should down load?
Hi Laura,
The scripts only work online, in Chrome or Firefox browsers, not on your mobile app. You can use the app to log in to your MyFitnessPal account and log foods on the go. But the “keto script” only works online.
I’m getting ready to start low carb, Can anyone help me with this question? Is wine allowed on the low carb plan?
Thanks
Hi Karin,
You’ll want to research wines to find the lowest carb wine that you’ll like. I’m a lightweight (lol) so I drink White Zin (1 net carb per ounce) in moderation. There’s also Michelob Ultra beer which has 2.6 carbs per 12 ounce bottle.
Rum doesn’t have carbs, so a Captain Morgan’s & Diet Coke is a great option. There are many others of course, too.
Keep in mind though that alcohol metabolizes differently – slower AND first – than food. Your scales may not move for ~72 hours after enjoying a drink due to what’s often referred to as “the alcohol stall”. So if you’re trying to fit into a new dress by Friday night, it’s best not to enjoy a drink the week or so leading up to that. π
Does this hack work for the mobile version? I cannot seem to get the fiber column there…
Hi Keith,
You have to set it up online in a browser. Then you can use the app to input foods & other info on the go. π
THANK YOU for posting this!! My husband and I have re-instituted a low carb diet (last time I was pregnant and weighed less after giving birth to a healthy baby boy than I did when I got pregnant π And I have been scouring the internet for a MFP net-carb hack that actually works. This was so easy!!! Thank you!
Awesome – glad you found it helpful & glad you’re both on a health kick TOGETHER. That’s great!. π
This is what I’ve been missing. I haven’t been able to get it together with MyFitnessPal, in terms of tracking macros properly. Thank you so much for sharing this!
I’m glad you found it helpful, Teefie! It only takes a few seconds to set up, and it’s SUCH a helpful site/app for tracking your weight loss and daily meals & macros. π
Help Lynn! Mine isn’t working. I’ve tried it on Chrome and on Firefox but keep getting ‘NaN’ in the net carbs column. I’m wondering if I’ve not set up the Goals area properly. You say to ‘add the fiber column’. How do I do this?…
It’s ok. I found it…. π
Yay – glad you got it figured out. π *cheers*
I have always loved MFP but when I began eating a low carb diet I found it more of a nuisance than helpful. I am so glad I stumbled across this site! I was able to download everything and I’m back to using MFP again…this will help me so much. Thank you for sharing!
Awesome! I love MyFitnessPal too. This quick “hack” made all the difference. π *cheers*
Thank you, thank you, thank you! I found your log through a series of Facebook searches. I had posted a question a few days ago about the best app to use for tracking net carbs, and someone suggested installing a script. I kind of ignored it because it sounded really complicated. Your instructions were perfect, and I was able to install in about 45 seconds. π Thanks for spelling everything out!
I’m so glad to hear that, Anna! π
I have our the hack into my fitness pal. It says net carbs are 17 remaining and -3 carbs remaining. I’m confused. Thanks for your help. Paula Arnold
Did you set up your goals, Paula?
Thank you for this wonderful information. Excuse my ignorance, but I have a Macbook (since Christmas and first time apple user) can I do this hack for net carbs? I have safari, not chrome nor firefox. Help?
Hmm, good question. I have a Macbook too but I use this hack on my PC and the app on my Android mobile. Did you try it and see?
I know I’m late to this, but figured I’d mention this for future visitors.
You should be able to run TamperMonkey on Safari — http://tampermonkey.net/?ext=dhdg&browser=safari — which will run the script. π
I successfully downloaded the add on for Firefox and installed the plugin but still don’t have a place for Net Carbs under Food Settings. I have selected Carbs, Fats, Proteins, Fiber, and Sugar. Any suggestions?
Hi Lynn! Did you do this step:
After installing the plugin, go to https://github.com/Surye/mfp-keto-userscript/raw/master/mfpketo.user.js to install.
If so, restart your Firefox browser and log in to MFP and see if it works. π
Thank you! This is so much easier to use this way. I was always subtracting the fiber from the carb and ended up not using MYFITNESSPAL because it was frustrating.
Great! I’m so glad you found it helpful, Rebecca. π I love this setup!!
I downloaded and then clicked out and thought I did not get it. Next thing I knew, I was charting my food on fitness pal and it was all there. Yeah, because I am so computer illierate. Boy did I learn a lot. I thought I was doing more protein and was doing too much carbs. ???? Had to re change my diet plans. Now I know why I was not losing weight. I was ready to start back on my candy.
I’m so glad you found it helpful, Sharon! π It’s quite an eye opener, isn’t it? I learned A LOT too when I started tracking so closely, and tracking macros. π I love MFP! *cheers*
I did everything you said to do but still cant figure out how to make a chart like this any help hahahha thanks in advance
Rhonda,
Are you online, or using the app on tablet/mobile?
IM ON A COMPUTER ONLINE.
At what point do you have a problem with the steps outlined in the post above? If you went through all the steps, try closing your browser and rebooting your computer, then check to see if you see the net carbs and pie chart in MFP at the bottom of your Food Diary pages.
I have been using MyFitnessPal for quite some time and was frustrated that I couldn’t track Net Carbs……or so I thought! THANK YOU for this awesome information….it is going to make life SO much easier. Running across this information has just made my night!!!
Yay! I’m so glad to hear that, Tracy. π
I use the MFP but it ups my goal numbers when I enter exercise. Can I eat the higher goal numbers or do I continue to stick with my original numbers? Cause my carb number can go up to 25 or more.
No, it’s really set to track low fat, low calorie – so stick to your own goals. The only two things I really track are 20 net carbs (stay below that) and get at least 70% of your daily calories in healthy fats. So the fat percentage/ratio, and the total or net carbs. Ignore everything else. π
The reason is because you can’t “burn off extra carbs” like you can calories. The low carb diet has a science to the way it works, which boils down to “food combining”.
Thanks for the great directions. Was able to install successfully and customize. However, it shows my two boiled eggs with nothing on them at 422 calories! I can see why you ignore the calorie counter, but makes it hard for me to trust the site’s other results.
Seems like enough people out there now doing Keto, low carb based diets to build a custom app for that, one that would include ounces of water too. Anyone out there?
MyFitnessPal does track your water intake! It’s at the bottom of the screen in your Food Diary. π
As for entries, the database is made up of human entries – so there is definitely room for error. I find a listing that IS accurate, according to my own label and/or Google. Then it is in YOUR list from then on to use regularly. π
I wanted to set up the “hack” but I freak out when things say these files may harm your computer . . . am I over thinking things . . .should I just bite the bullet and say yes to the warning? I love myfitness pal and this would be a great way to track carbs without having to pay the monthly premium fee.
Hi Tami,
I have it running on my PC and my Macbook both, with no problems at all. π That’s a pretty standard warning. If it makes you feel better, after you install it and set it up, and reboot, run this free online scanner: http://housecall.trendmicro.com/ π I use that one all the time. *cheers*
I am not sure if anyone is following this thread anymore, but today after someone on FB asked about the script used to show net carbs in MFP I sent them this link and a couple others. Unfortunately I do not like Chrome and so I have not logged into MFP for awhile. When I opened Chrome today and logged in all my settings were changed and the script no longer was working when I tried to reset them so I re-installed it and still no luck. Apparently whatever changes they made this year made it so the script no longer works at least for me, I am wondering if anyone else has had this issue? I have seen reviews of the new premium version which say that it still does not offer net carbs at a glance, even though it says it has low carb and ketogenic diet settings.
It’s still working for me, Serena – in both Chrome and Firefox. Try rebooting and see if that works. First though, did you activate the script? It’s an easy step to miss. Hope you’re able to get it working!
MFP got bought by UnderArmor last year and underwent a ton of changes. Occasionally, those changes break the net carbs script. Sury’s usually pretty on top of it and it’s fixed in a fairly short amount time, but he is only one person. π Just remember to update the script (go to the page the same way when you first install it, and the install button should read “update”).
If I don’t have firefox for chrome I cannot use this app correct?
Hi Heather! You can use the app, but the “net carb hack” only works in those two browsers. I have both on my PC, but I had to download Chrome on my Macbook to use it there.
The hack also only works online, not on the mobile app. But I use the mobile app to put foods in on the go. π
Lynn tell me I am understanding this correctly. On your sample you have on your days eating on my fitness pal. It says your goal for fat is 93 but you have actually consumed 175 and your goal for protein is 75 but you actually had 107 , yet your percentages for 2081 calories let you hit your targets of 70% fat and 25% protein. God I hope this is correct lol. Sry to be a bother too
Hi Deanne! I ignore a lot of the data and numbers. The only thing I pay attention to is net carb count, and the fat/protein ratio (percentages). The goals are set automatically by MFP (including calories).
MFP is actually based on a low fat / low calorie diet, which is why I ignore most of the numbers and only focus on those that matter (to me). π
Ok i will install setup app on andro cell soon. I dont understand if I eat hard boiled egg and avovato what are the numbers I enter in the app for fat . Protein . Carbs
if im not sure quantity also ?
Hi Cegie,
The “hack” only works online, but I use the app on my Android too – it just doesn’t calculate net carbs for you.
When you enter what you eat, it will put it in the macros for you. They’re already in the database. I always double check mine the first time I enter them. Look at your own labels, and for food without labels you can use this link to double check: http://ndb.nal.usda.gov/ndb/search
As for quantity, you simply put in the amount you eat – the serving size. I use small measuring cups to make sure I get that right. With my pecans for example, I usually measure out 1/4 or 1/3 cup and enter that amount.
The one thing I didn’t think I would have to change, is going to ruin my day each day! My coffee addiction is going to have to change! Coffee alone = great for the chart, terrible on the tongue. Maybe just stick with my SF Creamer? It is sweet enough alone. π
Hi Mollie,
Coffeemate Sugar Free Hazelnut Creamer (powdered) is excellent for flavor! Heavy whipping cream makes a good low carb creamer too, and there are sugar free flavored syrups that are great in coffee: http://www.netrition.com/cgi/goto.cgi?pid=204-0006&aid=3558
Is this myfitnesspal hack for use in safari/on a Mac?
Hi Lisa! It only works in Firefox and Chrome, so I downloaded Chrome on my Macbook. π Works great!
Lynn, thanks for the MFP plug-in with the macros. Got it all set up with the net carbs.
Doesn’t seem to work. I cannot add fiber. Also, I updated my goals to 80/15/5 and it still shows my carbs goal as being way higher than 5%. Not sure if I missed something or not…
Hi David,
My “goals” seem to jump around a lot. I think they fluctuate based on calories or something. I’m not really sure. I ignore most of the data in MFP and just focus on 20 net carbs or less, and at least 70% in healthy fats.
In your Nutrients settings, how many does it give you – 3 or 5?
What do you think of Dreamfield’s low carb pasta? I love the taste but I am skeptical of the carb count
I would personally avoid it. They were involved in a class action settlement recently over claims about their labels. Also see: http://www.dietdoctor.com/the-dreamfields-pasta-fraud for his test results on this product.
Help. I downloaded the app on my iphone as it is easier to use but how do I set it up for low carb?
Hi Kimberly,
The hack only works online, not on mobile – so just subtract Fiber from Total Carbs to get your Net Carb count. π I use the mobile app too, as it’s easier to enter things on the go. But you can set this up online to use the hack.
Thanks so much I could see the graph on my android phone but not on my computer, thanks so much.
You’re welcome, Jean! π
Hi Lynn,
Enjoyed your session last night. Learned quite a bit. Having trouble getting NET CARBS to appear in my food diary. I added fiber according to the “hack” and followed all the steps (I think). The FIBER column shows up but not NET CARBS. Can you help? Thanks!
Hi Sue,
After you clicked the link for your browser (Firefox or Chrome), did you click the install link next? If so, restart your browser – or even your computer – and see if it works then. π
I guess I had not followed all the steps. Thanks for leading me correctly. I NOW have NET CARBS. So exciting and much easier than having to subtract. YEAH!
Awesome π
I applied this hack for chrome and it works great and I love it, EXCEPT that the delete item button is gone (the red circle with the dash in it to the right of each diary entry).
I have to reload the browser and very quickly click on it as it appears because in few seconds, it disappears. By default it is not there.
Is tht n issue you re aware of? Could it be repaired?
Hi Debra,
Someone else mentioned that issue, but I still have the red delete option on mine so I’m not sure what is going on there. Very odd!
Hi Lynn…I have followed your instructions to change my Macros. I have all that figured all that out…What I don’t understand is all the downloading & add ons.Do I have to log into my fitness pal on Chrome.? Once I do that, how do I do the downloading & add ons?
Hi Fran,
Just follow the steps, in the exact order. You do have to do it online, not on the mobile app – that’s where it works (online). So yes, log in on Chrome. And follow the steps above. π
Hi Lynn, I’m still confused on my fitness pal…when the percentages for carbs…Do I follow the net carbs or the carbs…confusing…I just don’t think I’m doing this right…lol…HELP!!!
Hi Valerie,
What part are you having trouble with exactly? Knowing what to track, or how to use MyFitnessPal? First, read this: http://www.travelinglowcarb.com/7006/macronutrients/ Then let me know if you have ANY questions at all. Happy to help! π *cheers*
Lynn, I kept reading it but i still don’t get it…I’m having trouble eating enough fiber & I’m not eating all my fat or protein…Do tend to go over carbs by 2 or 4…I’m just not hungry…I seemed have eaten a lot today but I have a lot of carb, fat, protein & fiber left…Is this normal…I feel full…I try not to eat after 8 or 9pm…Have a good evening.
Hi Valerie,
Can you give me an example – like your food diary for the last two days? Happy to help!
Hi Lynn, Here is what I ate on Wed. & thurs. (w)-BF C.F.Burger HWC 1T, Salted butter 1tsp, Organic Coconut Oil 1tsp, Smithfield bacon 4strips. Lunch Daisy Brand cottage cheese 1/2 cup, fisher chopped pecans 1/4 cup, Polnar SF w/fiber seedless Blackberry 1T, Dinner Kroger loin center cut bone in pork chop 4oz, Snacks Homel pepperoni, 14 pieces, Private selection sliced gouda cheese 3 slices (1oz), Macs bbq pork rinds..(th)-BF same as above..no bacon but a slice of kroger brand white chedder, Lunch..2 large eggs fried, 4 strips bacon.Dinner..krogers pre made ground round burgers 85/15, krogers white chedder cheese 1 slice, 1/2 cup steamed cauliflower,1T butter,1tsp. helmanns real mayo, 1oz vine ripe tomato…Snacks macs bbq 1/2 oz., Linda’s easy low carb fudge, Private selection gouda cheese 3 slices, homel pepperoni 14pieces.
So how are you tracking exactly – by grams or percentages & ratios?
I put everything I eat in my fitness diary, not sure what you mean. I do know that the my fitness diary is calculating everything I put in…I see the percentages…I just need to know if I go by the net carbs or just the carbs thats at the end of my fitness page…I am losing…I dropped 9lbs…I just feel like I’m not eating enough to lose more…thanks for helping me…
9 pounds is a great loss! I just eat 20 net carbs a day max, and at least 70% of my calories in healthy fats. That’s all I focus on – nothing else. I keep it simple. π Read this, as it breaks it down and makes it easy: http://www.travelinglowcarb.com/7006/macronutrients/
Hi lyn, thanks for the step for setting up keto hack! It’s works a matter of concern is do calories goal need to be meet accurately cause i read some comments in the community that it is a big concern, mine is set up by MFP at 1200 daily. I also tend to go higher in carbs amount rather than fiber amount. Is this normal? Any advice on how to settling around fiber figure daily ? Tq
Hi Amelia,
On a low carb diet, calories don’t really matter. You’ll find it hard to eat too many anyway, as a ketogenic low carb diet is a natural appetite suppressant. That said, sometimes (not often) my calories are as high as 2,000 or a little over – and that doesn’t affect my weight loss.
I notice my “goals” settings on MFP jumps around a lot. I ignore it mostly and just shoot for 20 net carbs max, 70% fat minimum. π
Hello, I followed the instructions exactly to install net carbs and now myfitnesspal is showing 2 of each column. When I turned off the script, it was still showing 2 of each column, just without the net carbs. Any advice?
Very odd, Katy. Try restarting your browser – and your computer. If that doesn’t work, uninstall the plugin / addon and install it again.
Yipee!! I’m soo glad I found this!! You are awesome! I love MFP I used to have to fight with it to track my carbs so I quit it, till now! Thanks soo much for this hack! I’m not the brightest crayon in the box but I was able to figure out how to get it working on my Chrome. I was thrown back a little when I clicked on the link to get the hack. I’ve never been to the chrome store before but anyway when it appeared I was downloading some sort of monkey I freaked out. So that might be something you would want to tell folks, what the hack thingy is called that they’re downloading. I can’t remember what its called but it works wonderfully. I did use the video to help me use the MFP screens. I’ve only used MFP on my phone in the past. Anyway I just wanted to say thanks and keep up the great work. I’ve lost 20lbs and my husband has lost 35 but we have been stalled for a couple of months now so this will help us get back on track. Thanks again and God bless y’all!
Awesome, Leigh! You’re welcome. π Congrats on the weight loss you’ve both experienced already, and kudos for taking control of your health!! π *cheers*
I have tried to install the Net Carb Hack a few times and it doesnt work on a mac? is that the issue? Are you running a pc?
I have it set up on both my Mac and my PC. You just have to do it in either Chrome or Firefox. On my Macbook I used Chrome and it worked fine.
thank you for this app. But how do i get the hack on my phone? I can’t find out how to get the Net carbs onto the graph??
Hi Cindi,
The hack doesn’t work on the mobile app, only online. I use the app to track foods on the go though!
Hi Lynn
Just found your website and enjoying looking around. I just wanted to let you know that there is an app for the iPhone out there by MyFitnessPal.com. It’s called Calorie Counter & Diet Tracker which seems to be exactly what you are using on-line. I’d check it out. I did follow your instructions for setting my goals to the 75/25/5 but for some reason the graphic is telling me I already reached my goals and I’ve only eaten breakfast! 2 eggs/2 slices cheese/2 slices of bacon. Not sure what’s going on and will continue to play around with it. It looks like an incredibly useful app though and has tons of great reviews. Just thought I’d let you know.
Thanks Sandra – I’ll check that out! π
Sandra that is exactly what has been happening when I use MyFinessPal, as far as it telling me my goals are reached !!! I am going to try this other app, thanks so much to you and Lynn Cindi
Hi Cindi and Lynn
It looks like the app is working on the graph now. There are two tabs(macro and nutrients) and once I upped my calories to 1600 and added my lunch, the numbers started to ‘align’ if that makes sense. I’m not sure if the carbs reading is net carbs though. Tough to tell. But right now, my macro tab shows 70/26/4 and I’m finished eating for the day
MyFitnessPal is always throwing my numbers off. π I just ignore it, because it’s based on a low calorie / low fat diet. I just pay attention to my carbs – and my fat / protein ratios – and ignore the rest. π
On the ratios, see this note: http://www.travelinglowcarb.com/7006/macronutrients/
Thanks for the hack! I was about to give up on the myfitnesspal but your solution breathed life into it. The hack is not perfect, though.
It calculates net carbs as total carbs minus fiber. It works fine for e.g. Flaxseed Meal but fail for e.g.protein powder, where sugar alcohols are included in the carb count. I know it is ‘technically’ true, but those carbs do not apply to the limit, as they do not affect glucose level and insulin response. I will still need to subtract those separatly- or have I missed something?
Hi Jay,
Almost everything has already been entered in the MFP database, so you can usually find things like that. Just search the product and add “alcohol” or “sa” to your search to find an entry that says “minus sugar alcohol” or “-sa” and double check it by your own label.
I am trying to use the MFP for the first time. How do I get 1/4 cup of Daisy Brand cottage cheese-the smallest choice I see is 4 oz.. Trying to use your menu to figure out how to do this. Thanks!
Hi Clarynda,
For that you simply change the quantity. So if it’s half a serving, like 1/4 cup instead of 1/2 cup – you put .5 as the quantity.
As of today MFP no longer shows Net carbs.
Instead of a net carbs number I see NaN.
Firefox at home and at work and Chrome- all exhibit the same behavior.
Any idea?
Odd, Jay. I would try rebooting, and logging out of MFP and back in. If you still have the same problem after that, try uninstalling and reinstalling the hack.
Does the hack work On my way! an iPad yet?
Hi Sylvia,
Unfortunately the hack only works online – not on tablets or the mobile app. But you may be able to get it to work if you use the browser instead of the app on your iPad. That’s worth trying…
I have a question, I changed my logging read just like you said, to get my net carbs, do I subtract the fiber from what is showing under net carbs to get true net carbs, or the number under my net carbs the true number?
Net Carbs are Total Carbs minus Fiber. So if you have it set up like the steps above, and you have a Total Carbs and Fiber column – the Net Carbs column is accurate. No math required. π
See: http://www.travelinglowcarb.com/230/how-to-figure-out-net-carbs/
Hi Lynn, I am starting this today. I am truly going to dedicate myself to reach my goal. I know I ate way too much today but this is my beginning. Thanks for this planner to help me get going and keep track of my progress. Determined!. π
Lynnpren
Lynn I have downloaded everything you told me to but I still can’t the the carb\protein ratio ie percentages on my fitness pal , what am I doing wrong. I bougt keto sticks and they say nothing , nothing has changed. I am doing most protein what am I doing wrong , it is either no carbs or very low carbs
Hi Joyce,
This needs to be set up online, not on the mobile app. Did you follow all of the steps to set it up online? If so, restart your browser and see if that works. If it doesn’t, let me know which step you’re having trouble with.
You need to get at least 70% of your calories from healthy fats. Eating too lean will stall your weight loss. Eating high protein (and NOT high fat) could cause kidney problems, among other things.
Tampermonkey is what comes up when I try to download β or this addon for Chrome! Is this what I want???
Yes, that’s it Amy! π
This is awesome thanks! I have had MFP before and never really used it especially once I decided to go low carb — thanks for the hack π
My question is how do I get it where my daily goal of carbs is 20? Right now it says my daily goal is 17.
Also my calories are set at 1330? Can I change that and if so what should I change it too?
Thanks!!
Hi Christy,
I ignore the “goals” for the most part. They flop around on you anyway. I think because it’s based on calories. Just ignore those, and stick to : 20 net carbs max, 70% fat minimum. Keep it that simple. π
I am so confused by all of the macros, good fats, bad fats, net carbs etc. I had lost 36 pounds on a low carb diet and have gained back 20 pounds. I am so frustrated and I wish I understood macros, net carbs etc. more. My typical day of eating was 2 eggs for breakfast, turkey and cheese at lunch and then healthy fish or chicken with veggies at dinner. I drank 6 – 16.9 ounce bottles of water daily. I have a very slow metabolism because of thyroid disease also so that makes it tough. I am having a difficult time getting back on track. I need to have a goal so I know how many carbs etc. I should go by, but how do you determine that? I tried my fitness pal, but it was telling me to eat so much more food than what I was use to, and that didn’t help me at all, because I did just that and now have the excess weight to show for it. Grrrr…. Lynn Terry you make it seem so easy but I feel like it’s not. Help!!!
Hi Penny π
I ignore most of what MyFitnessPal says. The only thing I do or watch is: 20 net carbs max, 70% fat minimum. That’s it! π This explains it really well: http://www.travelinglowcarb.com/7006/macronutrients/
Try that. Just 20 net carbs and 70% fat – and ignore everything else. π
First tyou for sharing your journey, you are an inspiration. Second thank you for sharing the MFP hack, that has been a game changer for me. I’ve easily installed it and I’m showing Net Carbs listed now – thank you! My question is for a Quest S’mores bar it’s showing -9 net carbs. I checked the packaging and it says 4 net carbs. Is the discrepancy because of MFP or does it have to do with the hack?
Hi Lisa π
That is a bad entry – someone entered it wrong. Do a search for an entry that matches your label, that already has net carbs calculated (because MFP doesn’t have a column for subtracting sugar alcohol). So search “quest smores net” or “quest smores alcohol” and just find one that matches your label. π
So does MFP track Net carbs or do I have to do the calculation myself?
It does, Amy. You can see a screenshot of one of my MyFitnessPal Food Diaries with a Net Carbs column in any one of my food diaries published here, like this one for example: http://www.travelinglowcarb.com/11797/day75-low-carb-meals/
Did you set up the hack & install it?
I have a I pad and I can’t get it to set up for the net carbs my screen looks nothing like the one in the demo is anyone else having this problem
Hi Lisa,
It doesn’t work on the app or tablet. You have to set it up online. π On mobile or tablet you have to calculate manually: Total Carbs minus Fiber = Net Carbs
Thanks Lynn I guess I’ll just use the Atkins app
Hi Lynn! I follow you on IG and I love seeing all of your posts daily! Very inspiring! Quick ?…I have seen different info on people doing keto how you are with a higher fat percentage but then I have also seen some people say that’s a no no and to keep protein higher than fat?? Just kind of confusing with the diff info out there?! Clearly what you are doing is working, just wanted to know your input! Thanks!
Hi Cari π
You want to eat the recommended amount of protein (and I do) but you have to go by ratios instead of grams. The reason is because some proteins are also fats, so going by grams never works out. I explain that here, as well as why “70% fat” too: http://www.travelinglowcarb.com/7006/macronutrients/
If you eat low carb / low fat – and high protein – there are potential health issues that may result like gout, kidney problems, etc. The 70% fat is important to make the “science” of a low carb diet work: http://www.travelinglowcarb.com/4606/lchf-diet-explained/ and it’s your source of energy/fuel when you limit your carbs down so low.
Hi. Just installed MFP and hack yesterday on my computer. My screen now looks like yours. I had to change the calories goal in order to get the 5% carb goal to show 19. Figured that looked better than 15 which made me go over! Ratios didn’t look great tho as I ate some fries from McDonald’s from my son’s pack. Definitely not worth it. Not salty or crispy enough. So many other things that are worth eating. Thanks for your inspiration. Eat your “cereal” almost every day, although I use walnuts as I’m not fond of pecans, even tho the pecans are lower.
Those goals jump around on me all the time. I just ignore them. π They change by themselves! I keep it super simple: 20 net carbs max, 70% fat minimum. That’s what I shoot for every day. π
Very disappointed, the hack for tracking net carbs will not work with my version of Firefox! Guess maybe I shouldn’t have let it update. I’ll go back to Lose It, easier to use but no net carbs.
Hi Karen,
I’m using Firefox and it works fine for me still. Sometimes it gets quirky but it usually straightens itself out. See if there’s another update. Try restarting your computer too, and see if that helps. Your browser may need to do an update, and it will when you reboot.
Do you have. To pay for the premium to add in the FIBER column? I can’t get it to add and then that Adobe won’t download with my iPad either! Having problems getting my fitness pal tracking app. Up and working…..I’m anxious to see how many carbs I’ve been eating.
Hi Sydney! No, it’s the free version of MyFitnessPal and the hack is free, but it only works online – not on your ipad or mobile.
I use my mobile still to put in foods on the go, but the Net Carbs hack only works on a computer browser.
Actually you have to pay for the premium to add in the FIBER column. Every time I try to add fiber it takes me to the upgrade to premium page.
Hi Samantha,
You don’t have to pay to add Fiber as a nutrient to track. I just set it up again on another browser and it worked fine. You may have to upgrade to add more than a certain number of nutrients to track – that might be the case. But just remove one you don’t track to add Fiber maybe. ? It’s still free to set up.
OH! OK! Thank you for that clarification ….I was pulling my hair out over here lol. I did find my Adobe in my iPad tho and now it’s making perfect sense why it wouldn’t work. Your a life saver My laptop is broken tho….could I borrow my friends and sign in or something and go do it from there? (I’m saving to buy a new Apple Mac) I am diligently working on setting up my FOODS list and short cuts…or quick entry. Will make it easier for my daily tracking. I’m excited! Oh…and the 3imax is helping! Again…thank you SO VERY MUCH for your quick and curteous replies. I so appreciate it. Your a GEMβ€οΈ
The net carbs column will only work online, even if you set it up on your friends laptop it won’t show up on your ipad… so for now just subtract fiber from total carbs to get your net carbs. π That’s what I do when I’m mobile! And when you click “nutrition” there is a graph option at the top right – to see your fat/protein ratios.
I’m glad the 3IMAX is helping. π I love those features in MyFitnessPal, they do make it so much easier! Thank you for your kind words too – your note made my day! π π *cheers*
Hey Lynn… Ok I’m stumped once again! Two questions …. I can’t figure out how to delete a recipe! I accidentally added one twice. Is it because I’m on my iPad again n not a computer? Also…..I put my info in like yours at 70% 25% and 5% BUT it keeps telling me my carb goal is 12% for the day….(like 20 carbs a day aren’t hard enough! Lol) WHAT did I do wrong?
Help! I am attempting to set up my fitness pal to reflect your suggestions of including the fiber to appear in the columns along with fat, carbs, etc. However, I have no “food” “settings” to be able to select the fiber. Any suggestions would be greatly appreciated!
Hi Sharon,
It’s here: http://www.myfitnesspal.com/account/diary_settings but you have to be online in Firefox or Chrome – it doesn’t work on the mobile app or tablet…
Hi Lynn – I found out that you can install the macronutrient chart on Safari on my Mac Computer. You have to install Hackmonkey first, but when you then go to MFP, the macronutrient chart is there. Happy about that because i do not like Chrome.
The instructions were on a link that appeared on one of your blogs about Macronutrients, but i can’t remember which one it was.
Awesome – and good to know, because I use my Macbook on the go. π Thank you!!
Unfortunately this works on a computer but not on a phone app which is where I log my food
It seems that Step 3 of the hack may no longer work. When I click on your link I get a message that the website cannot be reached. Perhaps it’s just a temporary glitch. I’ll try again later.
Fantastic! Thanks so much for the hack…I’ve just set it up on my laptop! π
I can’t get into the challenge page, it’s all black.
Please help
Jill
Hi Jill π
Message me through my Facebook Page at http://www.facebook.com/lowcarbtraveler so I’ll have your profile link – I can check on the issue from there for you. π
I have been using MFP for almost 2 years. Reading ppl saying that they can get net carbs on there. Please tell me how. I do have an Apple iPad and iPhone. Hope that isn’t the problem.
Hi Marlene,
It only works online (computer or laptop), not on the iphone or ipad unfortunately.
I had that feeling. Thanks for getting back to me so quickly.
No need to reply back!!!
Thanks for getting back to me quickly. I was beginning to think that. No need to reply back.
Ok!!
Hey Terry,
I have tried to put in my fiber with no luck. Explain again?
Hi Debbie,
Go through the instructions in this post again – online, not on the app/mobile – and there is a video here too that may help more: http://www.travelinglowcarb.com/6938/food-tracker-net-carb-calculator/
How can I eat enough fiber on this diet.. Plz help
Hi Nisha π
When you’re tracking with MyFitnessPal you can see the fiber if you add that as a nutrient to track. You’ll get fiber mostly from green vegetables – also nuts and berries and other low carb foods. But mostly from your green veggies.
The add-on worked beautifully. Is there anyway for the net carb column to show up on my iphone app?
Unfortunately no, it only works online. But I still use the app to put things in on the go. π
are these percentages for the day or for your meals?
Hi Kerry π
It’s 20 net carbs per day, and 70% fat per day
How are Sugar Alcohols used to calculate Net Carbs. I don’t see anything definitive, some say it is like Fiber as a subtraction to Carbs since it’s not absorbed by the body like regular sugars. When I use the MyFitnessPal Net Carb hack, there isn’t any subtraction for it. What to do since my breakfast organic plant-based protein powder is 13g Protein/5g Fiber/5g Sugar Alcohol.
Hi Ce,
I do subtract sugar alcohol. So when I enter something into MyFitnessPal I have to find an entry where that has already been done – or create one. I start by searching using an additional word like “net” or “alcohol”.
So for your protein powder, the name of it, like “brand net” or “brand alcohol” – try both to see what you find. I bet another low carber has already created an entry for it!
Hi.
I need some help please,
I am on desktop and have myfitnesspal all ready, with the correct %’s. I am on Firefox and have downloaded the add-on for Firefox, from your 4/17/14 post on how to set it up. BUT, when I go to ‘then you click here to add on the plug in’ from GreaseMonkey, it brings me to this screen with all this coding on it (I think that’s what it’s called?)
I have had it installed before, because I was following this WOE last year, but I think I signed up with a different sign on, for my fitness pal this time?
Thank you to anyone that can help me. I took a screenshot of the code, but can’t see to attach a picture on this ‘reply’.
Thank yoU!
I took a hiatus to eat a bunch of cookies & donuts, and now I’m baaaaccckkk! π
Heidi N.
Hi Heidi π I just now found your question here. I’m so sorry I missed it! I’m usually good about answering every question… my apologies!
First, welcome back to the low carb lifestyle! π
Did the plugin work? In the Firefox browser, click the 3 horizontal lines at the top right of your browser window. Go to Add-ons, then User Scripts (in the tabs on the left) and see if it’s there and enabled.
I’m still getting the hang of keto and MFP. When I complete my dairy, it tells me that if I eat like today, I will weigh ___ in 5 weeks. That number is usually equal or greater than my current weight I’m hoping that is because MFP only calculates weight loss based on calories. Is that correct? So, according to ketosis principles, I still should lose, right?
Right, Kari – MFP is based on low calorie diets, so you can just ignore that. Or laugh at it, which is what I do. π
You just want to do 20 net carbs max, 70% fat minimum, and pretty much ignore everything else for now! *cheers*
Thank you so much!!
For anyone who’s interested, I found a great app called Carb Manager; counts net carbs, and all that jazz!
I changed the settings on My Fitness Pal but it’s not calculating the net carbs. It shows it on my computer but it’s not the correct net carbs for some foods I just added. How can it calculate net carbs without having the sugar alcohol listed?
Hi Sandy π
The plugin only works online in Firefox or Chrome (on a desktop or laptop), not on the mobile version (phone or tablet).
Not all entries are accurate, so you want to double check an entry by your own labels, or for foods without labels I double check at this site: https://ndb.nal.usda.gov/ndb/search/list
For foods with sugar alcohol, I search in the MyFitnessPal food database for that food and add a word like “net” or “alcohol” to my search – to find an entry where it has already been subtracted. So for example, I might search: atkins peanut butter granola net — or atkins peanut butter granola alcohol (to find an entry with the correct nutrients already entered).
Thank you. I will try to use the search with the word net. I am using Chrome on my laptop and usually go there to see my info throughout the day since it doesn’t show on my phone. I appreciate you responding and providing the help.
You’re most welcome, Sandy π Let me know if you have any other questions as you go!
Hi Lynn, ive been using the MFP hack for a while. However, I got a new computer that runs Microsoft Edge. Is there a link to use that operating system with the hack? I was going to download chrome & it ‘wasnt recommended.’ (I am not extremely tech savy so i dont know if it would hurt it, or was just a deterrent to keep away from google…lol) thank you for any advice you have.
Hi Traci,
I missed your question – I’m so sorry! Have you worked out a solution yet?? Chrome and Firefox both are safe browsers to download and use. π
I use myfitnesspal on my android phone that has Firefox as a browser. When I install the Firefox add-on, I don’t get the net carbs. However, it worked fine on my Macbook Air laptop. What am I doing wrong?
Hi Betsy π
The free plugin for net carbs only works online – not on the mobile app or on mobile versions of Firefox. It will work on your laptop, or any computer, just not on mobile devices. So you aren’t doing anything wrong!;)
FatSecret.com already calculates Net Carbs, and is available on iOS, Android and http://www.fatsecret.com. Once you sign in, all copies/versions synch. It also can share data with the Apple Health app. I have been using this site/app for a couple of years.
I use My Fitness Pal and love it but since I upgraded to Windows 10 I cannot get the net carbs. I had no problem downloading the hack before but now when I go to the DOWN LOAD above all I get is this:
// ==UserScript==
// @name MyFitnessPal Percentages and Net Carbs
// @version 1.15
// @namespace surye
// @description Adds display of Carb/Protein/Fat percentages to any daily food diary page. Also adds “Real Calories” calcalation based off 4/4/9 algorithm. Based on “MyFitnessPal Percentages and Net Carbs”
// @downloadURL https://github.com/Surye/mfp-keto-userscript/raw/master/mfpketo.user.js
// @include http*://www.myfitnesspal.com/food/diary*
// ==/UserScript==
Hi Diana
In Chrome, click on the Apps icon in the top left of your browser below the address bar, click on web store, in the search box type: tampermonkey
Mine says “added” – just click on that and see if you need to activate it, install it, etc. See if you can get it activated from there. π
It sounds like you may HAVE activated it, which is when you saw all that code. So you might also try rebooting and going into MyFitnessPal to see if it’s updated with the Net Carbs column first…
I use an app called Carb Manager. It calculates net carbs and you can customize the macros. It also lets you save recipes and foods you eat regularly. No hacks required.