Carbohydrate Calculator
Daily Carbohydrate Needs
Total Carbs: grams per day
How to Use the Carbohydrate Calculator
A Carbohydrate Calculator is a digital tool designed to estimate how many grams of carbohydrates you should consume daily based on your body weight, activity level, and fitness goals.
Why Use a Carbohydrate Calculator?
Carbohydrates are your body’s primary source of energy. Whether you're trying to lose fat, maintain weight, or build muscle, adjusting your carb intake can help optimize your results and performance.
Step-by-Step: How to Use the Calculator
Step 1: Enter Your Weight
- Input your body weight in kilograms (kg) into the first box.
- Example: If you weigh 70 kg, type
70.
Step 2: Choose Your Activity Level
- Select your current activity level:
- Low: Sedentary or desk job with minimal movement
- Moderate: Light exercise 3–4 days a week
- High: Intense exercise 5+ days a week or athlete-level activity
Step 3: Select Your Goal
- Pick the goal that best matches your fitness journey:
- Maintain Weight: Keep your current physique
- Lose Weight: Reduce fat and calories
- Gain Muscle: Fuel workouts and recovery for muscle growth
Step 4: Click “Calculate Carbs.”
- Press the green Calculate Carbs button to instantly see how many grams of carbs you need each day.
Step 5: Review Your Results
- The tool will display your daily carbohydrate target in grams. You can now use that number to guide your meals, snacks, or macro tracking.
Frequently Asked Questions (FAQ)
1. How accurate is this calculator?
This calculator gives a general estimate based on weight, activity, and goals. For medical or highly tailored plans, consult a registered dietitian or sports nutritionist.
2. Is the weight input in kilograms or pounds?
The calculator uses kilograms (kg). To convert pounds to kg, divide your weight in pounds by 2.205.
3. What type of carbs should I eat?
Focus on complex carbs like whole grains, vegetables, legumes, and fruits for steady energy. Limit refined sugars and processed foods.
4. Can this calculator help with keto or low-carb diets?
Not directly. This calculator assumes a balanced carb intake, not a restricted plan. For keto-specific calculations, a keto macro calculator is better.
5. How often should I recalculate?
Update your inputs any time your weight, activity level, or goals change—especially after major milestones or lifestyle shifts.