Carbohydrate Calculator

Understand carbohydrates for smart fueling

Why carbs matter

Carbohydrates are the body’s preferred fuel for the brain and training. They replenish glycogen, support performance, and make a balanced plate easier to sustain. The “right” amount depends on energy needs, goals, and personal preference.

How we estimate daily carbs

You can choose carbs as a percent of calories (common range 45–65%) or as grams per kilogram (e.g., 3–5 g/kg for general fitness, higher for endurance). If calories aren’t provided, we estimate them from your age, sex, height, weight, and activity using a practical approach, then apply your goal (deficit or surplus).

Choosing percent vs grams per kg

Percent is simple and aligns with plate planning. Grams per kg ties intake to body mass and is popular with athletes. When training volume changes, g/kg scales naturally with needs, while percent keeps your plate consistent when calories adjust.

Fiber targets and sugars limit

A helpful rule of thumb is 14 g of fiber per 1000 calories. For sugars, capping at up to 10% of calories keeps room for nutrient‑dense carbs. The remainder goes to complex/starchy sources like grains, legumes, fruits, and dairy.

Meal timing and distribution

Evenly distributing carbs across meals stabilizes energy. If you train, place more carbs in the pre‑ and post‑workout meals to support performance and recovery. Consistency beats perfection—adjust to your schedule and culture.

Global usability

This tool supports metric and imperial units, works in every country, and adapts to any device. It shows simple fields, accessible labels, and a visual chart—no sliders required.

Safety and limitations

This calculator provides educational estimates and doesn’t replace personalized advice. If you have medical conditions or specific dietary needs, consult a qualified professional before significant changes.

Frequently asked questions

• HOW TO calculate carbs as a percent of calories? Enter or estimate calories, pick a percent (e.g., 50%), and the tool converts that to grams per day and per meal.
• HOW TO set carbs in grams per kilogram? Choose the g/kg option and enter a value (e.g., 4 g/kg). The calculator multiplies by your body weight and shows per‑meal intake.
• HOW TO include fiber and sugar limits? We suggest fiber at ~14 g per 1000 calories and cap sugars at up to 10% of calories; the rest is complex carbs.
• HOW TO adapt intake for cutting or bulking? Use the goal selector to apply a deficit or surplus. Recheck intake after 2–4 weeks based on progress and energy.
• HOW TO time carbs around workouts? Place a larger share before and after training, while keeping overall daily targets steady.