Carb Calculator
Calculate your recommended daily carbohydrate intake based on your calorie goal and diet style.
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Important Disclaimer
This calculator provides estimates for educational purposes only. Results are not a substitute for professional medical or nutritional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.
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Frequently Asked Questions About Carb Intake
How many carbs should I eat per day?+
Most adults do well with 45–65% of daily calories from carbohydrates, which is roughly 225–325 g on a 2,000-calorie diet. For fat loss, many people use 100–150 g per day; active people and endurance athletes often need 3–7 g per kg of body weight. This calculator estimates your target from your calories, goal and activity level.
How many carbs per day to lose weight?+
Weight loss comes from a calorie deficit, not from cutting carbs alone. That said, a moderate-carb approach of about 100–150 g per day helps many people control hunger and calories. Very low-carb (under 50 g) works for some but is not necessary for fat loss.
What is the difference between net carbs and total carbs?+
Total carbs include all carbohydrates in a food. Net carbs are total carbs minus fibre (and sometimes sugar alcohols), because fibre is not fully digested and has little effect on blood sugar. Low-carb and keto diets usually track net carbs.
What are the best sources of carbohydrates?+
Choose minimally processed, fibre-rich carbs: oats, brown rice, potatoes, sweet potatoes, whole-grain bread, beans, lentils, fruit and vegetables. These provide steady energy, vitamins and fibre, unlike refined carbs such as sugary drinks, sweets and white pastries.