Carbohydrate Calculator
Calculate your daily carbohydrate needs based on your goal (weight loss, keto, muscle gain) and activity level. Find out exactly how many grams of carbs you should eat per day.
How to Use the Carbohydrate Calculator
Carbohydrates are the body's primary energy source, but the "right" amount varies drastically from person to person. This calculator helps you determine your daily carbohydrate intake based on your lifestyle and diet preferences.
- Enter Biometrics: We use your weight, height, age, and activity to calculate your TDEE (Total Daily Energy Expenditure).
- Choose Goal: Select whether you want to lose fat, maintain weight, or build muscle.
- Select Diet: Choose your preferred eating style (Standard, Low Carb, Keto, or Athlete).
Carbohydrate Guidelines by Diet Type
The calculator adjusts your carb intake based on the plan you select:
- Standard (45-65%): The USDA recommendation for the general population. Good for balanced energy and sustainability.
- Low Carb (10-30%): Reduces blood sugar spikes and can accelerate fat loss for sedentary individuals. Typically 50-150g per day.
- Keto (<10%): Extremely low carb (usually under 50g) to force the body into ketosis, using fat for fuel instead of glucose.
- Athlete (60%+): High carbohydrate intake designed for endurance athletes (runners, cyclists) who deplete glycogen stores rapidly.
Why do carbs matter for weight loss?
While calories rule weight loss, carbohydrates control insulin and water retention. Lowering carbs often leads to rapid initial weight loss (water weight) and can help control appetite. However, carbs are not "bad"—they are essential fuel for high-intensity training.
For a complete breakdown of all your nutrients, check out our full Macro Calculator.
? Frequently Asked Questions
A strict ketogenic diet typically requires staying under 50 grams of net carbs per day, often aiming for closer to 20-30 grams to ensure ketosis.
Good (Complex) carbs are fiber-rich and digest slowly, providing steady energy (oats, quinoa, vegetables). Bad (Simple) carbs spike sugar quickly and offer little nutrition (candy, white bread, sugary drinks).
Cutting carbs lowers insulin levels, which can help mobilize belly fat. However, you still need to be in a caloric deficit to lose fat overall.
Muscle building often requires more carbs to fuel heavy lifting and spike insulin post-workout for growth. A standard or high-carb diet (40-60%) is usually recommended for hypertrophy.