How We Calculate Nutrition

Every recipe, food page and meal plan on this site shows numbers. This page explains where they come from and where they can be off, so you can decide how much to rely on them.

The short version

• Numbers are calculated estimates, not laboratory analyses.
• They start from a table of 143 ingredients and 300 foods with values per 100 grams, entered as rounded estimates in the style of the USDA’s FoodData Central reference data. Individual values are not yet cited one by one.
• Brands, ripeness, cooking method and portion size all change the real numbers. When precision matters, trust the label on your product.

Net carbs

Net carbs = total carbohydrates − fiber. Fiber is subtracted because it is not digested into blood sugar in the same way, and the result is never shown below zero. The sweeteners erythritol, allulose, stevia and monk fruit are entered with zero net carbs. We count the carbs in other sweeteners, such as xylitol, honey and sugar, in full. Individual responses to sugar alcohols vary, and many people count them differently, so this is a place where your own tracking choices may differ from ours.

Recipes

Each of our 68 free recipes lists its ingredients with a gram weight. We multiply each ingredient’s per-100-gram values by that weight, add them up, and divide by the number of servings. Calories, protein, fat and carbs are rounded to whole numbers; fiber and net carbs are shown to one decimal place. Editing an ingredient in the data updates the recipe, the grocery lists and the PDFs together, so the same recipe never shows two different answers.

Ingredient weights are for the ingredient as listed, usually raw. Cooking changes real totals: fat renders out of bacon and duck, marinades are only partly absorbed, and water evaporates. Where a large amount of fat is poured off, the recipe says so and the numbers assume it.

The food database

Each food has a typical serving, the serving’s weight in grams, and values per 100 grams. Per-serving numbers are scaled from those. The colored verdict is based on net carbs per serving:

• Keto-friendly: 3 g net carbs or less per serving.
• In moderation: more than 3 g and up to 8 g.
• Not keto-friendly: more than 8 g.

These cut-offs are a simple rule of thumb for a day limited to roughly 20 to 50 grams of net carbs. They are not medical thresholds, and a food in the middle band can fit well in a day where the rest of your meals are very low in carbs.

What we check

• Every ingredient exists. The site will not build if a recipe refers to an ingredient that is missing from the table.
• The numbers are internally consistent. An automated check compares each food’s stated calories with what its protein, fat and carbohydrate would predict (about 4 calories per gram of protein and carbohydrate and 9 per gram of fat). Anything that disagrees by more than a set tolerance fails the check unless it is a documented exception, such as alcoholic drinks and sweeteners, where the energy does not come from those three nutrients.
• The meal plan stays in range. The 28-Day Plan’s daily calories, protein and net carbs are recalculated on every change, and the build flags any day outside its limits.

What we have not done

• We have not sent foods or recipes for laboratory analysis.
• We are not doctors or dietitians, and this content has not been medically reviewed. If a qualified reviewer is ever named on a page, it will say so on that page.
• Not every recipe has been cooked and photographed by a person yet, and the food photography is AI-generated for illustration. We aim to cook, correct and replace photos over time.

Found a mistake?

Please tell us. Email hello@ketotuxedo.com with the page and the number you think is wrong, and ideally the source you checked. We correct errors and update the page’s date.

General information only, not medical advice. See our health disclaimer.