Carbohydrate Calculator
Calculate daily carbohydrate targets with a goal-based table like — using your UI.
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How to Use the Carbohydrate Calculator
Carbohydrates are one of the energy sources the body requires. Carbohydrates are useful in various aspects of life, such as in carrying out daily tasks, boosting or improving the function of the brain, and overall performance. Nevertheless, the required level of consumption of carbohydrates differs from one individual to another. The Carbohydrate Calculator provides an approximation of the amount of daily carb intake required in consideration of your total energy expenditure. This tool is not about living on limited or restrictive diets, but about balanced eating according to your desired lifestyle.
How to Use
1. Enter Your Age and Gender
Both age and gender factor into metabolic rate and daily energy needs. This helps to yield more accurate carbohydrate counts.
2. Input Your Height and Weight
It uses height and weight in calculating your Total Daily Energy Expenditure (TDEE), upon which your carb calculations are based.
3. Select Your Activity Level
Select the option that better fits your level of activity from sedentary to very active. The level of activity tends to increase carbohydrate requirements.
4. Calculate Daily Carbohydrates
You can click on the ‘calculate’ button in order to estimate ranges of carbohydrates depending upon what you are looking for in your diet.
Key Formulas Used
BMR estimates how many calories your body uses at rest. It is calculated using age, height, weight, and gender.
TDEE represents your total daily calorie needs based on activity level.
Once total calories are estimated, carbohydrates are calculated as a percentage of daily energy intake.
Benefits
- Estimates daily carbohydrate needs
- Supports multiple activity levels
- Uses widely accepted nutrition formulas
- Helpful for meal planning
- Works with both metric and US units
- Promotes balanced nutrition awareness
When & Where to Use
- General nutrition planning
- Active lifestyle support
- Fitness and training preparation
- Weight maintenance guidance
- Understanding macronutrient balance
Who Should Use This Calculator
This tool is geared towards adults who are looking for an approximate estimate of carbohydrates that may be required daily, depending on levels of activity as well as body size. This document aims for usage in educational and planning contexts and not for any kind of medical or food recommendation.
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What is this?
A carbohydrate calculator estimates your daily carb needs based on your Total Daily Energy Expenditure (TDEE). It uses the Mifflin–St Jeor equation and an activity factor. Supports both metric and US units.
How it works
BMR is calculated from age, gender, height, and weight (Mifflin–St Jeor) and multiplied by an activity factor to get TDEE. For US units, height (ft/in) and weight (lb) are converted to cm and kg internally. The table shows carb grams for 40–75% of calories.
Pro Tips
- Carbohydrates typically make up 45–65% of total daily calories.
- Active people need more carbs to fuel training and recovery.
- Prefer complex carbs like whole grains, fruits, and vegetables.
- Time higher-carb meals around workouts.
- Adjust targets for weight loss, maintenance, or gain.
Frequently Asked Questions
How does this carbohydrate calculator work?
This calculator estimates your daily carbohydrate needs using the Mifflin–St Jeor equation to calculate BMR, then applies an activity multiplier to determine Total Daily Energy Expenditure (TDEE). Carbohydrate grams are calculated as a percentage of total calories.
What is the recommended carbohydrate intake per day?
Most health guidelines recommend carbohydrates make up 45–65% of daily calories. Athletes or highly active individuals may benefit from higher carbohydrate intake.
Are low-carb diets bad?
Low-carb diets are not inherently bad and may be helpful for weight loss in some people. However, very low carbohydrate intake may reduce energy levels, especially for physically active individuals.
Why does activity level affect carb needs?
Physical activity increases energy expenditure and glycogen use. More active individuals need more carbohydrates to fuel workouts and support recovery.
Should I eat the same amount of carbs every day?
Not necessarily. Many people adjust carbohydrate intake based on training days, rest days, or specific goals such as weight loss, maintenance, or muscle gain.