Carb Calculator
Calculate your recommended daily carbohydrate intake.
📐 Carbs (g) = (Calories × Carb%) ÷ 4 kcal per gram
Carbohydrates are the body's primary fuel source — particularly for the brain, which runs almost exclusively on glucose, and for high-intensity exercise. The ideal carbohydrate intake varies dramatically depending on your activity level, metabolic health, and goals. An endurance athlete needs 6–10 g/kg of carbs daily; a sedentary person trying to manage blood sugar might do well on 2–3 g/kg. This carb calculator gives you a personalised daily carbohydrate target and explains how to choose the best carb sources.
📋 How to Use This Calculator
Enter your weight, height, age, sex, activity level, and health goal. The calculator first determines your TDEE, then allocates an appropriate percentage of calories to carbohydrates based on your goal and activity level. The output shows total carbs in grams, net carbs (total minus fibre), and the recommended fibre intake. A breakdown of suggested carb sources — from whole grains, vegetables, and legumes — is also provided.
💡 Key Facts & Information
Carbohydrate needs by activity: sedentary: 3–5 g/kg/day; light exercise (3x/week): 4–6 g/kg; moderate training: 5–7 g/kg; endurance training (1–3 hours/day): 6–10 g/kg; elite endurance (3–5+ hours/day): 8–12 g/kg. Glycaemic Index (GI): measures how quickly carbs raise blood sugar. Low-GI foods (under 55): moong dal (38), basmati rice (58 — moderate), oats (55), apple (36). High-GI foods (over 70): white bread (70), jasmine rice (89), cornflakes (81). For blood sugar management and satiety, prioritise low-GI whole food carbs. Fibre (a form of carbohydrate) does not raise blood sugar and should reach 25–35g daily.