Carb Calculator
Calculate your recommended daily carbohydrate intake based on your total calorie needs, fitness goal, and activity level.
๐ Carb Calculator
Daily Carb Intake (2,507 kcal)
Recommended Carbs313 g/day
Carb % of Calories50%
Range282 โ 345 g/day
๐ก How Carb Needs Are Calculated
Daily carb intake depends on your total calorie needs (TDEE) and goals. General guidelines: weight loss = 40% of calories from carbs, maintenance = 50%, weight gain/athletes = 55%. 1 gram of carbs = 4 calories.
The Dietary Guidelines recommend 45-65% of total calories from carbohydrates. Athletes performing high-intensity exercise may need up to 60-70%. Low-carb diets typically restrict to 50-150g/day, while keto restricts to under 20-50g.
70 kg male, moderate activity, maintain: TDEE โ 2,474 kcal. Carbs at 50% = 309g/day (1,237 kcal from carbs).