Carbohydrate Calculator
Calculate your optimal daily carbohydrate intake based on your goals and activity level
Your Information
Your Daily Carb Targets
Enter your daily calorie target and body weight to calculate your carb recommendations.
How to Use This Carb Calculator
Follow these steps to use the calculator and understand your results:
- Enter Your Daily Calorie Target: This is the foundation for your carb calculation. Use your TDEE or a calorie goal that fits your needs.
- Enter Your Body Weight: Used to personalize your carb recommendations.
- Select Your Activity Level: Higher activity increases your recommended daily carbs. Choose the option that best matches your lifestyle.
- Choose a Carb Approach: Select a preset (Very Low, Low, Moderate, Balanced, High) or use "Custom Ratio" to set your own percentage with the slider.
- Review Your Results: The calculator will show your daily carb target, carbs per pound, fiber target, and per-meal breakdown. All results are adjusted for your activity level and approach.
- Use Carb Timing (Optional): See suggested pre-workout, post-workout, and other meal carb amounts for optimal energy and recovery.
For more details, see the FAQs section below.
FAQs About Carb Intake
Frequently asked questions about carbohydrate intake and how this calculator works:
Higher activity levels increase your daily carb recommendation. The calculator multiplies your base carb target by an activity factor, so more active users get more carbs for energy and recovery.
The Carb Approach lets you pick a preset (Very Low, Low, Moderate, Balanced, High) or set your own custom percentage. Presets are based on common nutrition strategies. If you choose "Custom Ratio", you can use the slider to set any value from 5% to 75% of calories from carbs.
The slider is only enabled when you select "Custom Ratio" in the Carb Approach dropdown. For all other approaches, the percentage is set automatically.
It depends on your goals, preferences, and how your body responds. Moderate or balanced approaches work for most people. If you have specific needs (e.g., keto, high performance), use the preset or custom option that fits your plan.
The calculator suggests how to distribute your carbs for pre-workout, post-workout, and other meals. Use these as a guide for energy and recovery, but total daily intake is most important.
You can update your calorie target, body weight, activity level, or carb approach at any time. The calculator will instantly update your recommendations.