Carb Calculator
Calculate your daily carbohydrate needs for optimal health and fitness goals
Calculate Your Carbohydrate Needs
USDA recommended: 45-65%
Your Carbohydrate Results
Carb Level: Optimal
USDA Recommended Range
USDA Recommended Range
Minimum: 0g (45%)
Optimal: 0g (55%)
Maximum: 0g (65%)
Goal-Based Recommendation
Balanced carbs for maintenance:
0g (50%)
BMR: 0 kcal/day
TDEE: 0 kcal/day
Activity Factor: 1.55x
Goal Adjustment: Maintenance
💡 Important Note
• Minimum recommended carb intake: 130g/day (520 kcal) for brain function
• Simple sugars should be limited to less than 10% of total calories
• Focus on complex carbohydrates and fiber-rich foods
• Individual needs may vary based on health conditions and metabolism
Example Calculation
Active Woman - Weight Loss Goal
Profile: 28 years old, 65 kg, 165 cm, very active
BMR: 10 × 65 + 6.25 × 165 - 5 × 28 - 161 = 1,370 kcal/day
TDEE: 1,370 × 1.725 = 2,363 kcal/day
Weight Loss Calories: 2,363 × 0.85 = 2,009 kcal/day
Carbs (40%): 2,009 × 0.40 ÷ 4 = 201g carbs/day
Types of Carbohydrates
Complex Carbs (Preferred)
Whole grains, vegetables, legumes, fruits
Simple Carbs (Limit)
White bread, candy, sodas, processed foods
Fiber (Essential)
25-35g/day from vegetables, fruits, whole grains
Carb Guidelines
45-65% of calories for general health
30-40% for weight loss
50-60% for muscle gain
Choose complex over simple carbs
Time carbs around workouts
Understanding Carbohydrates and Daily Needs
What Are Carbohydrates?
Carbohydrates are one of three macronutrients that provide energy to your body. They're found in foods like grains, fruits, vegetables, and dairy products.
Types of Carbohydrates
- •Simple carbs: Quick energy, found in fruits, milk, sugar
- •Complex carbs: Sustained energy, found in grains, vegetables
- •Fiber: Aids digestion, found in plants
USDA Recommendations
45-65% of total daily calories
4 calories per gram of carbohydrates
Goal-Based Adjustments
- •Weight Loss: 30-40% (lower carbs)
- •Maintenance: 45-55% (balanced)
- •Muscle Gain: 45-60% (moderate-high)
Best Carb Sources
- ✓Whole grains (oats, quinoa, brown rice)
- ✓Vegetables (sweet potatoes, broccoli)
- ✓Fruits (berries, apples, bananas)
- ✓Legumes (beans, lentils, chickpeas)
Carbs to Limit
- ⚠Refined grains (white bread, white rice)
- ⚠Added sugars (candy, sodas, pastries)
- ⚠Processed foods (chips, crackers)
- ⚠Sugary beverages and fruit juices
⚕️ Medical Disclaimer
This calculator provides general recommendations based on established dietary guidelines and should not replace professional medical or nutritional advice. Individual carbohydrate needs may vary significantly based on:
- • Medical conditions (diabetes, insulin resistance, metabolic disorders)
- • Medications that affect blood sugar or metabolism
- • Individual metabolism and genetic factors
- • Specific health goals and athletic performance needs
Always consult with a healthcare provider, registered dietitian, or certified nutritionist before making significant dietary changes, especially if you have diabetes, pre-diabetes, or other health conditions.