Carbohydrate Calculator
How the carbohydrate estimate works
The calculator first estimates your basal metabolic rate with the Mifflin-St Jeor equation, then scales it by your activity level to get total daily energy expenditure. Your chosen carb share of those calories is divided by 4, because each gram of carbohydrate supplies roughly 4 kilocalories. The low (30%), moderate (45%), and high (60%) rows bracket the 45–65% share that mainstream dietary guidelines suggest for most adults.
Choosing a carb level
Moderate works well for most people and leaves room for protein and fat. Lower shares suit people who prefer lower-carb eating or want better appetite control on a calorie deficit. Higher shares favor endurance athletes and highly active people, whose muscles burn through glycogen quickly. Whatever level you pick, most of your carbs should come from whole grains, fruit, vegetables, and legumes rather than added sugar.
Frequently Asked Questions
Why divide calories by 4 to get grams?
Carbohydrate supplies about 4 kilocalories per gram, so a 2,000 kcal day at 45% carbs allots 900 kcal, which is 900 ÷ 4 = 225 g of carbohydrate.
Do carbs from fruit and vegetables count toward the target?
Yes — the target covers total carbohydrate. Starchy vegetables, legumes, fruit, dairy, and grains all contribute, while leafy greens add only a few grams despite their volume.
Should I hit the carb target exactly every day?
No. Think of it as a daily average over a week. Energy needs swing with training and daily activity, and staying within roughly ±25 g of the target is precise enough for any practical purpose.