Create a free account to track your carbs, get personalized workouts that burn exactly what you ate, and watch the weight melt off — one meal at a time.
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Type what you ate — net carbs (total minus fiber) are estimated automatically. Only net carbs raise blood glucose.
Uses your personal formula from the Calibrate tab.
Sign in to see your workout history and calibration data.
Exercising before a meal depletes glycogen and improves insulin sensitivity — opening up capacity for the carbs you're about to eat, rather than letting them overflow into fat storage. This isn't a "credit" you bank — it's a temporary buffer.
How it works
Every gram of carbohydrate is tracked against a personal metabolic budget — creating conscious awareness of intake.
The cost mechanism prompts the body to combust available blood sugar rather than routing it into glycogen storage.
Less glycogen overflow means less conversion to fat — particularly when paired with a slight caloric deficit.
Over time, the body shifts toward burning stored fat for energy — the basis for sustainable, long-term weight loss.
The science
Carbohydrates don't have to become fat. By assigning a cost and triggering the right exercise, you redirect glucose before it ever reaches storage.
From the blog
A high spike that resolves quickly may stimulate less insulin than a smaller spike that lingers. Here's what the research shows.
PracticalA step-by-step guide to checking before, peak, and after readings — and what they actually tell you.
MetabolismA step-by-step look at the biochemical pathway from glucose to stored triglycerides — and where CostCarbs intervenes.
ScienceLipolysis is the process of breaking down stored fat for energy. Here's what the research says about activating it sustainably.
GlycogenYour liver and muscles store excess glucose as glycogen. Understanding this system is key to understanding weight gain.
StrategyExtreme diets trigger muscle loss and metabolic slowdown. A modest deficit, paired with CostCarbs, works with your biology.
ResearchInsulin signals cells to absorb glucose — but chronically elevated insulin promotes fat accumulation. Here's what the science shows.
PracticalWhat does it actually mean to "cost" a carbohydrate? A beginner-friendly walkthrough of the CostCarbs method.