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Hi! When you look a a nutrition label you will see Carbohydrates and the number of Carbohydrate grams contained in whatever the item is. You will also see Fiber. In order to get the Net Carbs, you subtract the amount of Fiber from the number of Carbohydrates. So, if a nutrition label says for instance Carbohydrates 10 and Fiber 6, subtract the Fiber from the Carbs, in this case 10-6 and you will have the amount of net carbs which will be 4. This is what you will track towards your daily net carb goal. Hope this helps a bit.
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Welcome! Net Calories is your daily intake minutes the calories burned through exercise. It's an individual choice whether to eat back any/some/all of the calories burned through exercise. I choose not to because I want my body to burn excess stored fat but if I'm extra hungry one day I don't stress about eating 100-200 extra calories if I know it's because I had an extra strenuous workout recently.
