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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.
ସୂତ୍ର
Carb calories = Total calories × carb % · Carb grams = Carb calories ÷ 4
ଷ୍ଟେପ୍-ଷ୍ଟେପ୍ ଗାଇଡ୍ |
- 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)
ସମାଧାନ ହୋଇଥିବା ଉଦାହରଣ
ଇନପୁଟ୍
2,000 kcal diet · 50% carbohydrate target
ଫଳ
1,000 kcal from carbs ÷ 4 = 250 g carbohydrates/day
1 slice bread ≈ 15 g carbs; 1 cup cooked rice ≈ 45 g carbs
ଏଡ଼ାଇବା ଯୋଗ୍ୟ ସାଧାରଣ ଭୁଲ
- ✕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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