Carbohydrate ಅನ್ನು ಹೇಗೆ ಲೆಕ್ಕ ಹಾಕುವುದು
Carbohydrate ಎಂದರೇನು?
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.
ಸೂತ್ರ
Carb calories = Total calories × carb % · Carb grams = Carb calories ÷ 4
ಹಂತ-ಹಂತದ ಮಾರ್ಗದರ್ಶಿ
- 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)
Worked Examples
ಇನ್ಪುಟ್
2,000 kcal diet · 50% carbohydrate target
ಫಲಿತಾಂಶ
1,000 kcal from carbs ÷ 4 = 250 g carbohydrates/day
1 slice bread ≈ 15 g carbs; 1 cup cooked rice ≈ 45 g carbs
Common Mistakes to Avoid
- ✕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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