Carbohydrate
Calculate daily carbohydrate needs
These calculators provide general information only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How to use Carbohydrate
- 1Enter your daily calorie target and your chosen carbohydrate percentage.
- 2Add your activity level or goal if the tool uses it to suggest calories.
- 3Read the grams of carbohydrates to aim for each day.
Carbohydrates in your daily intake
Carb grams = (Calories x carb%) / 4 (carbs = 4 kcal per gram)Carbohydrates supply about 4 kilocalories per gram; setting a percentage turns your calorie goal into a gram target.
The right share depends on your goal, training, and preferences; many people do well across a wide range of carb intakes.
Frequently asked questions
How many carbs should I eat?
It varies; a common range is 45 to 65 percent of calories, but athletes or low-carb dieters may differ.
Are all carbs the same?
No. Whole grains, fruit, and vegetables add fibre and nutrients, while added sugars give quick energy with little else.
Why 4 calories per gram?
That is the average energy yield of carbohydrate; protein is also 4, fat is 9 per gram.