learn.howToCalculate

learn.whatIsHeading

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.

Formule

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

Guide étape par étape

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)

Exemples résolus

Entrée

2,000 kcal diet · 50% carbohydrate target

Résultat

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

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

Erreurs courantes à éviter

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

Prêt à calculer ? Essayez la calculatrice gratuite Carbohydrate

Essayez-le vous-même →