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)