Plan daily carbohydrate intake, net carbs, and macro splits with flexible unit and goal settings.
This tool provides estimates for informational purposes only. It is not a substitute for medical, nutrition, or fitness advice. Individual results vary based on your health status, training background, body composition, and personal circumstances. Always consult a qualified healthcare or fitness professional before making important decisions based on the output.
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Carbohydrates are the body's preferred energy source, fuelling your brain, muscles and nervous system. Dietary guidelines place carbs at 45–65% of daily calories. Since each gram of carbohydrate provides 4 calories, someone eating 2,000 calories a day would aim for roughly 225–325 g. The calculator estimates your calorie needs from your stats and goal, then applies your chosen carb percentage to give a target in grams.
Your ideal intake depends heavily on activity. Endurance athletes and people doing high-volume training may need 5–10 g of carbohydrate per kilogram of body weight to keep muscle glycogen topped up, while those following a lower-carb approach for fat loss may sit well below the general range.
The type of carbohydrate matters as much as the amount. Prioritise fibre-rich whole foods — vegetables, fruit, oats, beans, lentils and whole grains — which digest slowly, steady blood sugar and feed your gut bacteria. Limit refined carbs and added sugars, which spike blood sugar and are easy to overeat.
Aim for at least 25–30 g of fibre per day, an amount most people fall short of. Timing carbs around training — eating some before and after exercise — can improve performance and recovery, but for general health the daily total and food quality are what count most.
Carbohydrates typically supply 45-65% of daily calories (the standard guideline). Since each gram provides 4 calories, someone eating 2,000 calories would aim for roughly 225-325 g of carbs per day.
It estimates your daily calorie needs from your stats and activity, applies your chosen carb percentage, then divides by 4 calories per gram to give a target in grams.
Lower-carb diets can help some people control appetite and calories, but total calorie balance matters most. Prioritise fibre-rich whole-food carbs (vegetables, oats, legumes) over refined sugar regardless of your target.
Endurance and high-volume athletes often need 5-10 g of carbohydrate per kg of body weight daily to refuel glycogen — well above the general guideline. Adjust the percentage upward if you train hard.