Carbohydrate Calculator
Calculate your daily carbohydrate needs based on your goals and activity level
Gender
Age
years
Measurement System
Height
cm
Weight
kg
Activity Level
Fitness Goal
Diet Preference
Your Carbohydrate Requirements
Based on your provided information
225
grams per day
Recommended daily carbohydrate intake for your goals
Detailed Carbohydrate Breakdown
180
Minimum (g/day)
225
Optimal (g/day)
270
Maximum (g/day)
900
Calories from Carbs
Macronutrient Distribution
| Diet Type | Carbohydrates | Protein | Fat | Best For |
|---|---|---|---|---|
| Low Carb | 20-30% | 30-40% | 30-50% | Weight loss, blood sugar control |
| Moderate Carb | 30-40% | 25-35% | 25-35% | General health, maintenance |
| Balanced | 40-50% | 20-30% | 20-30% | Active lifestyle, athletes |
| High Carb | 50-60% | 15-25% | 15-25% | Endurance athletes, intense training |
About Carbohydrate Requirements
Carbohydrates are the body's primary source of energy, especially for the brain and muscles during exercise. Your carbohydrate needs depend on factors like activity level, fitness goals, and metabolic health.
Carbohydrate Calculation Methods
This calculator uses multiple approaches to determine your carbohydrate needs:
- Total Energy Expenditure: Calculates your daily calorie needs based on BMR and activity level
- Percentage-Based: Allocates a percentage of total calories to carbohydrates based on your diet preference
- Goal-Oriented: Adjusts recommendations based on your specific fitness objectives
Carbohydrate Quality Sources
| Food Source | Carbohydrate Content | Type | Glycemic Index | Additional Benefits |
|---|---|---|---|---|
| Sweet Potatoes | 27g per 100g | Complex | Medium | High in Vitamin A, fiber |
| Oats | 66g per 100g | Complex | Low | Rich in fiber, heart healthy |
| Quinoa | 64g per 100g | Complex | Low | Complete protein, gluten-free |
| Brown Rice | 77g per 100g | Complex | Medium | Good source of B vitamins |
| Berries | 14g per 100g | Simple | Low | High in antioxidants, vitamins |
Carbohydrate Timing and Distribution
- Consume complex carbs 2-3 hours before exercise for sustained energy
- Include simple carbs during intense or prolonged exercise for quick energy
- Post-workout carbs help replenish glycogen stores and aid recovery
- Distribute carbohydrate intake evenly throughout the day for stable energy levels
Important Considerations
- Individual carbohydrate tolerance varies based on metabolism and insulin sensitivity
- Focus on complex carbohydrates with fiber for better blood sugar control
- Athletes and highly active individuals may require more carbohydrates
- People with diabetes or metabolic conditions should consult healthcare providers for personalized advice
- Very low carbohydrate diets (<50g/day) may not be suitable for everyone and can affect exercise performance