Carbohydrate Intake Calculator
Daily carbohydrate grams for your calories and eating style. Free, private and instant.
How to use the Carb Intake
- Pick metric (cm, kg) or imperial (ft, in, lb) units.
- Choose sex: Male or Female.
- Enter age.
- Enter height.
- Enter weight.
- Choose activity level: Sedentary (little or no exercise), Lightly active (1-3 days/week), Moderately active (3-5 days/week), Very active (6-7 days/week) and more.
- Choose eating style: General health (45 - 65% of calories), Lower carb (26 - 44%), Low carb (10 - 25%) or Endurance training (6 - 10 g/kg).
- Press Calculate to get an instant result with a colour scale, chart and plain-English explanation.
About the Carb Intake
The carbohydrate intake calculator gives a daily carb range from your calories and eating style. General health guidelines suggest 45 to 65% of calories from carbohydrate, while endurance athletes use 6 to 10 g per kg.
Also known as: carb calculator, carbs per day calculator, low carb calculator, daily carbohydrate needs.
Worked example
- Sex: Male
- Age: 30 years
- Height: 170 cm
- Weight: 70 kg
- Activity level: Lightly active (1-3 days/week)
- Eating style: General health (45 - 65% of calories)
Daily carbohydrate: 306 g/day (250 - 361 g range). Based on 45 to 65% of calories and a maintenance of 2,224 kcal, aim for about 250 to 361 g of carbohydrate a day.
- Range per day: 250 - 361 g
- Midpoint: 306 g
- Share of calories: 55%
- Per kg body weight: 4.4 g/kg
Formula and cut-offs
Carbs (g) = TDEE x share / 4. General 45-65%; lower 26-44%; low 10-25%. Endurance = 6 to 10 g per kg body weight.
Frequently asked questions
How many carbs should I eat a day?
Most adults do well on 45 to 65% of calories, about 225 to 325 g on 2,000 kcal.
Are carbs bad for weight loss?
No. Total calories matter most. Choose whole grains, legumes, fruit and vegetables over refined sugars.
How many carbs do runners need?
Endurance athletes often need 6 to 10 g per kg on heavy training days.
What is the daily carbohydrate intake for a 30-year-old man, 170 cm and 70 kg?
Daily carbohydrate: 306 g/day (250 - 361 g range). Based on 45 to 65% of calories and a maintenance of 2,224 kcal, aim for about 250 to 361 g of carbohydrate a day. Enter your own numbers above for a personal result.
Sources and references
- World Health Organization - Healthy diet fact sheet
- National Academies - Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate
Written and checked by the MediHub editorial team against the sources above. Read how we build and review our calculators.
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Last updated . This calculator is for education only and is not medical advice. See the medical disclaimer.