Carbohydrate Calculator
Calculate how many grams of carbohydrate to eat each day for maintenance, endurance training, moderate intake or a lower-carb approach.
Daily carbohydrate target
250 g
Calories from carbs
1,000 kcal
Reference for a 70 kg adult
3.6 g per kg body weight
US dietary guidelines suggest 45-65% of calories from carbohydrates; low-carb plans usually stay under 130 g per day.
How to Use the Carbohydrate Calculator
- Enter age, sex, height, weight and activity level so daily calories can be estimated.
- Choose an intake style: low-carb, moderate (typical) or high-carb/endurance.
- Read your carbohydrate grams per day plus the calorie share it represents.
Formulas Used
Carbs (g) = (calorie target × carb %) / 4 kcal per gram
Low-carb: ≤26% of calories | Moderate: 45-65% (DGA range)
Endurance athletes: 5-10 g per kg body weight on heavy training days
Frequently Asked Questions
How many carbs should I eat per day?
US dietary guidelines suggest 45-65% of calories from carbohydrate - roughly 225-325 g on a 2,000 kcal diet. Low-carb diets usually sit under 130 g per day.
Do carbs make you gain weight?
Not inherently. Weight change follows total energy balance; excess calories from any source are stored. Carbs do cause water-weight fluctuations that can mask fat trends.
What are good vs bad carbs?
Whole grains, legumes, fruit and vegetables deliver fibre and micronutrients with slower digestion. Refined sugars and flours digest quickly and add calories with little nutrition.
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