Carb Intake Calculator
Calculate daily carbohydrate needs
Formula
Low Carb: 20-25% of calories
Moderate: 40-50%
High (athletes): 55-65%
1g carbs = 4 calories
Carb Levels
| Keto | <50g/day |
| Low Carb | 50-100g |
| Moderate | 100-250g |
| High | 250g+ |
Related
Complete Guide to Carb Intake Calculator
Carbohydrates are your body's preferred energy source, especially for high-intensity exercise and brain function. The right carb intake depends on your activity level, goals, and individual response.
Types of Carbohydrates
Simple carbs: Sugars that digest quickly (fruit, candy, white bread). Provide fast energy but can spike blood sugar.
Complex carbs: Starches and fiber that digest slowly (whole grains, vegetables, legumes). Provide sustained energy and keep you fuller longer.
Carbs and Exercise
Active people need more carbs to fuel workouts and recovery. Endurance athletes may need 5-7g per kg bodyweight daily. Sedentary individuals can thrive on fewer carbs since they're not depleting glycogen stores.
Low Carb vs. High Carb
Neither is inherently better - what matters is total calories and food quality. Low-carb helps some people control appetite and blood sugar. High-carb fuels athletic performance. Find what works for your lifestyle.
Frequently Asked Questions
It depends on activity level and goals. Sedentary adults: 100-150g. Active/exercising: 150-300g. Athletes: 300-500g+. Very low carb/keto: under 50g. There's no one-size-fits-all answer.
No. Carbs don't cause weight gain - excess calories do. Many people lose weight on high-carb diets. Low-carb can help some people control appetite, but it's not required for fat loss.
Complex carbs (whole grains, vegetables, legumes) provide fiber, vitamins, and sustained energy. Simple/refined carbs (sugar, white bread) digest quickly and can spike blood sugar. Focus on whole food sources.
For general health, total carbs are fine. For keto or diabetes management, net carbs (total minus fiber) may be more relevant since fiber doesn't spike blood sugar.
Carbs aren't essential but are helpful. They fuel intense workouts, spare protein for muscle building, and support recovery. Most bodybuilders eat moderate-to-high carbs during muscle-building phases.
Timing matters less than total intake for most people. That said, carbs before/after workouts can improve performance and recovery. Some people prefer fewer carbs at night for better sleep.
Cutting carbs creates a calorie deficit, which burns fat from everywhere (you can't target belly fat). Some people find low-carb reduces bloating, making their stomach appear flatter quickly.