CARB
CALCULATOR
Calculate your optimal daily carbohydrate intake based on your calories, goal, and activity.
Your Details
Your Daily Carb Target
--
grams of carbs / day
Calories from Carbs--
Per kg Body Weight--
Per Meal (3 meals)--
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Macro Split Reference
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How Many Carbs Do You Need?
Carbohydrate needs vary significantly based on activity level and goals. Sedentary individuals may function well on 3–4g/kg/day, while endurance athletes may need 6–10g/kg/day. Low-carb diets (under 130g/day) can be effective for weight loss but may impair high-intensity athletic performance. Most people benefit from 40–50% of daily calories from carbohydrates.
Frequently Asked Questions
How many carbs should I eat per day?
Carbohydrate needs depend on activity and goals. General guidance: sedentary adults 130–200g/day; moderately active 200–300g/day; very active or athletic individuals 300–500g/day. Low-carb diets (under 50g/day) are ketogenic; 50–130g/day is low carb but not ketogenic.
What foods are high in carbohydrates?
High-carb foods include grains (rice, bread, pasta), legumes (lentils, beans), fruits, starchy vegetables (potatoes, corn), and dairy. Prioritize complex carbohydrates from whole food sources for sustained energy and better micronutrient density.