Carbohydrate Calculator
Calculate your daily carbohydrate needs based on your BMR, activity level, and fitness goals using scientifically proven formulas.
Carbohydrate Calculation
Enter your details to calculate daily carbohydrate requirements
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Daily Carbs
Enter your details to calculate daily carbohydrate needs.
Carbohydrate Guidelines
Carbohydrate Recommendations
| Activity Level | % of Calories | g/kg Body Weight |
|---|---|---|
| Sedentary | 45-50% | 3-5g/kg |
| Light Activity | 50-55% | 5-7g/kg |
| Moderate Activity | 55-60% | 6-8g/kg |
| High Activity | 60-70% | 8-12g/kg |
BMR Formulas
Mifflin-St Jeor (Recommended)
Most accurate for general population, accounts for gender differences
Katch-McArdle
More accurate when body fat percentage is known, based on lean body mass
Carbohydrate Types
- Complex Carbs: Whole grains, vegetables, legumes
- Simple Carbs: Fruits, dairy, refined sugars
- Fiber: 25-35g daily for digestive health
- Timing: Pre/post workout for performance
Activity Multipliers
- Sedentary: 1.2x BMR (desk job, no exercise)
- Light: 1.375x BMR (light exercise 1-3×/week)
- Moderate: 1.55x BMR (moderate exercise 4-5×/week)
- Active: 1.725x BMR (heavy exercise daily)
- Very Active: 1.9x BMR (very heavy exercise)
- Extra Active: 2.0x BMR (physical job + exercise)
How to Use This Calculator
Step-by-step guide to get accurate results
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Carbohydrate Calculator – Find Your Daily Carb Needs
Our Carbohydrate Calculator helps you quickly determine your recommended daily carbohydrate intake based on your age, weight, height, gender, activity level, and fitness goals. Whether you’re aiming for weight loss, muscle gain, athletic performance, or balanced health, this daily carbohydrate calculator online uses scientifically validated methods (such as the Mifflin-St Jeor BMR formula) to estimate your energy needs and calculate how many carbs you should eat per day.
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How the Carbohydrate Calculator Works
Basal Metabolic Rate (BMR)
Calculated using the Mifflin-St Jeor equation.
Activity Level
Sedentary, lightly active, moderately active, very active, or athlete.
Fitness Goals
Weight loss, maintenance, or muscle gain.
Carb Distribution
Typically 45–65% of daily calories should come from carbohydrates.
Grams per Body Weight
3–12 g/kg body weight depending on physical activity and training demands.
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Why Use a Carbohydrate Calculator?
Weight Loss
Helps reduce excess carbs and manage blood sugar.
Muscle Gain
Ensures sufficient glycogen stores for strength and hypertrophy.
Athletic Performance
Endurance athletes need higher carb intake (6–10 g/kg).
Diabetes & Health Management
Provides safe ranges to maintain stable glucose.
Balanced Nutrition
Ensures proper macronutrient ratios alongside protein and fat.
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Recommended Carbohydrate Intake Guidelines
Sedentary Adults: ~3–4 g/kg body weight (45–50% of calories)
Moderately Active Individuals: ~5–7 g/kg body weight (50–55% of calories)
Endurance Athletes / High Training Volume: ~6–10 g/kg body weight (55–65% of calories)
Elite Athletes / Extreme Training: ~8–12 g/kg body weight
Weight Loss Plans: 2–4 g/kg body weight (lower-carb, higher protein)
Muscle Gain: 4–7 g/kg body weight to maximize glycogen and recovery
Moderately Active Individuals: ~5–7 g/kg body weight (50–55% of calories)
Endurance Athletes / High Training Volume: ~6–10 g/kg body weight (55–65% of calories)
Elite Athletes / Extreme Training: ~8–12 g/kg body weight
Weight Loss Plans: 2–4 g/kg body weight (lower-carb, higher protein)
Muscle Gain: 4–7 g/kg body weight to maximize glycogen and recovery
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Related Tools for Balanced Nutrition
Protein Intake Calculator
Estimate daily protein requirements for recovery and muscle growth.
Fat Intake Calculator
Determine optimal daily fat needs for energy and hormone health.
Healthy Weight Calculator
Check your ideal healthy weight range using BMI guidelines.
Frequently Asked Questions
What is a Carbohydrate Calculator?
A carbohydrate calculator is a tool that estimates your daily carbohydrate needs based on weight, activity level, and goals.
How many carbs should I eat per day?
Most adults need 45–65% of calories from carbs, or 3–7 g/kg body weight, depending on activity.
Is this calculator good for weight loss?
Yes. It can recommend a lower-carb range to help reduce calories while maintaining energy.
How many carbs do athletes need daily?
Endurance athletes may need 6–10 g/kg body weight, while elite athletes may require up to 12 g/kg.
Can diabetics use this carbohydrate calculator?
Yes, but results should be discussed with a doctor or dietitian for safe blood sugar management.
Does the calculator use the Mifflin-St Jeor formula?
Yes. It calculates BMR first using Mifflin-St Jeor, then applies activity and carb ratios.
What is carbohydrate intake per kg body weight?
Carb needs are typically 3–12 g/kg per day, adjusted for training intensity and goals.
Can this tool calculate carbs for keto or low-carb diets?
Yes. You can select a lower carb percentage (5–20% of calories) for ketogenic or low-carb plans.
How is this calculator different from a general calorie calculator?
It’s macronutrient-specific, focusing only on carbohydrate needs, unlike general calorie calculators.
What other calculators should I use with this?
For a complete nutrition plan, use our Protein Calculator, Fat Calculator, and Healthy Weight Calculator.