Carbohydrate Calculator
Calculate your optimal daily carbohydrate intake based on your goals and activity level
Calculate Your Carbs
Your Carbohydrate Recommendation
Based on your inputs, here's your personalized carbohydrate plan
245 grams per day
Minimum Daily Carbs
130g
Optimal Daily Carbs
245g
Maximum Daily Carbs
350g
Calories from Carbs
980 kcal
Frequently Asked Questions
How accurate is this carbohydrate calculator?
Our calculator uses scientifically validated formulas to estimate carbohydrate needs based on your individual metrics. However, individual variations may exist, and we recommend consulting with a nutritionist for personalized advice.
Why do carbohydrate needs vary by activity level?
Active individuals require more carbohydrates as their primary fuel source for physical activity. Higher intensity and longer duration activities deplete glycogen stores more rapidly, necessitating greater carbohydrate intake for optimal performance and recovery.
Should I follow this recommendation exactly?
These recommendations are a starting point. Listen to your body and adjust based on your energy levels, performance, and how you feel. Some people thrive on lower carb diets while others perform better with higher carbohydrate intake.
What are the best sources of carbohydrates?
Focus on nutrient-dense carbohydrates: whole grains, fruits, vegetables, legumes, and dairy. These provide not only carbohydrates but also fiber, vitamins, minerals, and phytonutrients. Limit added sugars and refined grains for optimal health.