Carbohydrate Calculator

Discover your personalized daily carbohydrate needs based on your body metrics and fitness goals

Your Information

Activity Levels: Sedentary means minimal movement. Light includes casual workouts. Moderate means regular exercise. Active means frequent workouts. Very Active means professional or competitive training.

Your Results

Daily Carbohydrate Recommendation
0
grams per day
Based on your metrics and fitness goal
Carbs as % of Daily Calories
0
% of total daily calories
Recommended range: 45-65% for most people
Estimated Daily Calories
0
calories per day
Adjusted for your fitness goal
Carbs Per Meal (3 meals)
0
grams per meal
Divide your daily carbs into 3 meals
Carbs Per Snack (2 snacks)
0
grams per snack
Optional snacks between meals

Your Personalized Recommendation

Calculate to see your personalized recommendation

👋 Welcome to the Carbohydrate Calculator

Fill in your information on the left and click “Calculate” to get your personalized carbohydrate recommendations.

Understanding Carbohydrates

What Are Carbohydrates?

Carbohydrates are one of three main nutrients your body needs for energy. They’re found in foods like grains, fruits, vegetables, and dairy products. Your body breaks down carbs into glucose, which powers your brain and muscles.

Simple vs Complex Carbs

Simple carbs (sugars) digest quickly and include fruits, honey, and candy. Complex carbs (starches and fiber) digest slowly and include whole grains, vegetables, and legumes. Complex carbs are generally healthier.

How Many Carbs Do You Need?

Most health organizations recommend 45-65% of your daily calories from carbs. This varies based on your activity level, fitness goals, and personal preferences. Athletes may need more, while those doing low-carb diets may need less.

Carbs and Weight Loss

Carbs aren’t bad for weight loss. What matters is total calories and choosing quality carbs. Complex carbs keep you full longer. Reducing carbs can help some people eat fewer calories, but it’s not necessary for everyone.

Carbs for Muscle Gain

Carbs fuel your workouts and help with muscle recovery. Athletes building muscle typically need more carbs than sedentary people. Carbs help replenish glycogen stores after exercise, supporting muscle growth and performance.

Best Carb Sources

  • Whole grains (oats, brown rice, quinoa)
  • Fruits (berries, apples, bananas)
  • Vegetables (broccoli, sweet potatoes)
  • Legumes (beans, lentils, chickpeas)
  • Dairy (yogurt, milk)

Important Disclaimer

This calculator provides estimates based on standard nutritional formulas. Individual needs vary based on metabolism, health conditions, medications, and other factors. Always consult with a healthcare provider or registered dietitian before making significant dietary changes, especially if you have diabetes, heart disease, or other health conditions.

This tool is for informational purposes only and should not replace professional medical advice.