Carbohydrate Calculator
Calculate daily carb intake needs for your activity level and goals
About this Tool
The Carbohydrate Calculator determines your daily carbohydrate intake needs based on your body weight, activity level, and fitness goals. Carbohydrates are your body's primary energy source, and calculating the right amount helps optimize performance, support weight goals, and maintain energy levels throughout the day.
Common Use Cases
Weight Management
Adjust carb intake based on whether you want to lose, maintain, or gain weight. Lower carbs for fat loss, higher for muscle gain.
Athletic Performance
Ensure adequate carb intake for training and competition. Endurance athletes need higher carbs to fuel long workouts and races.
Meal Planning
Use per-meal carb targets to plan balanced meals throughout the day and maintain steady energy levels.
Diabetes Management
Monitor and control carbohydrate intake to help manage blood sugar levels when working with healthcare providers.
Pro Tips
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Activity Level Accuracy
Be honest about your activity level. Overestimating can lead to excess calories. Consider your weekly average, not just your most active days.
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Adjust Over Time
Your carb needs change with weight, activity, and goals. Recalculate every 4-6 weeks or when making significant training changes.
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Quality Matters
Focus on complex carbohydrates from whole grains, fruits, and vegetables rather than simple sugars for sustained energy and better nutrition.
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Timing Considerations
Distribute carbs strategically: more before/after workouts for energy and recovery, moderate amounts at other meals.