Carb Intake Calculator
Fuel your workouts right.
Carb Intake Calculator
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Calculated instantly
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What This Calculator Does
The Carb Intake Calculator sets a daily carbohydrate target scaled to your body weight and activity level. Whether you train for endurance events or want balanced nutrition, the number removes the guesswork.
How It Works
Carb needs scale with body weight and activity. Sedentary adults need about 2-3 g/kg, moderate exercisers 4-6 g/kg, and endurance athletes 6-10 g/kg.
Example
A 70 kg moderate exerciser choosing 5 g/kg needs 350 grams of carbs daily.
Formula
Carbs (g) = Weight (kg) x g/kgReading the Results
Daily Carb Target
Grams of carbohydrates to eat each day.
Carb Calories
How many daily calories come from that carbohydrate target.
Frequently Asked Questions
How many carbs do I need per day?
Sedentary adults need 2-3 g/kg. Moderate exercisers need 4-6 g/kg. Endurance athletes may need 6-10 g/kg.
Are low-carb diets safe?
Low-carb diets can be effective for weight loss, but very low intakes below 50 g/day may cause fatigue and nutrient gaps.
What are the best carb sources?
Whole grains, fruits, vegetables, and legumes provide fiber and nutrients alongside carbs.