Daily Carbohydrate Calculator
Choose between percentage-based or bodyweight-based calculations to personalize your carbohydrate targets. Adjust units, meals, and activity goals for tailored results.
General health: 45–60%. Endurance athletes: 55–65%.
Typical ranges: 3–5 g/kg for moderate activity; 5–7 g/kg for endurance training.
Used to split carbohydrates evenly across meals or snacks.
Carbohydrate Plan
Total carbohydrates
275 g/day
Calories from carbs
1100 kcal/day
Per meal (≈3 meals)
92 g/meal
Relative intake
≈ 3.93 g/kg • 1.78 g/lb body weight
How to Use This Calculator
Pick your calculation method
Use a percentage of calories for general nutrition planning, or grams per kilogram when training volume dictates carbohydrate needs.
Set realistic activity targets
Endurance or high-volume training typically requires 5–7 g/kg, while strength or general health can stay around 3–5 g/kg.
Distribute carbs across meals
Splitting carbs evenly across meals stabilizes blood sugar and fuels activity. Adjust as needed for pre/post-workout nutrition.
Formula
Carbs (g) = Calories × (Carb % ÷ 100) ÷ 4
Carbs (g) = Body weight (kg) × Target g/kg
Carbs per meal = Total Carbs ÷ Meals per Day
- Carbohydrates provide 4 kcal per gram.
- Converting from pounds: 1 lb ≈ 0.4536 kg, so g/lb = g/kg ÷ 2.2046.
- Adjust g/kg based on training intensity, body composition goals, and glycemic control needs.
Full Description
Carbohydrates fuel high-intensity exercise and replenish glycogen. This calculator supports both calorie-based and bodyweight-based approaches, accommodating endurance athletes, strength trainees, and individuals focused on metabolic health. Customize inputs as your training cycle or calorie targets evolve.
Combine carbohydrate planning with adequate protein (1.6–2.2 g/kg for active individuals) and healthy fats to create balanced meals. Monitor energy levels, performance, and digestion to fine-tune your intake. Seek guidance from registered dietitians for medical or therapeutic nutrition needs.
Frequently Asked Questions
What carb percentage should I choose?
45–55% suits many balanced diets. Endurance athletes during heavy training may need 55–65%, while lower-carb approaches can fall between 25–40%.
How much carbohydrate do I need around workouts?
Aim for 1–1.5 g/kg in the 24 hours after intense training to replenish glycogen. Distribute according to workout timing and digestive comfort.
Can I use this calculator for low-carb diets?
Yes. Set a lower percentage (e.g., 10–30%) or grams per kg (≤2 g/kg) to plan moderate or low-carb strategies. Ensure fats and protein cover remaining calories.
Should diabetics or people with metabolic conditions use this tool?
The calculator provides general estimates. Medical nutrition therapy requires individualized guidance from healthcare professionals.