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A carbohydrate calculator estimates daily carb intake targets based on calorie goals, activity level, and dietary preferences. It is used by athletes, diabetics, and anyone managing their macronutrient balance.

Fórmula

Carb calories = Total calories × carb % · Carb grams = Carb calories ÷ 4

Guía paso a paso

1Determine total daily calorie target (TDEE or prescribed calories)
2Set carbohydrate percentage (typically 45–65% for general health; 30–40% for low-carb)
3Divide carb calories by 4 (each gram of carbohydrate = 4 kcal)

Ejemplos resueltos

Entrada

2,000 kcal diet · 50% carbohydrate target

Resultado

1,000 kcal from carbs ÷ 4 = 250 g carbohydrates/day

1 slice bread ≈ 15 g carbs; 1 cup cooked rice ≈ 45 g carbs

Errores comunes a evitar

✕Counting total carbs instead of net carbs for keto diets (net = total − fibre)
✕Using same carb target for rest days and training days

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