Carbohydrate Calculator
Carbohydrates are the body's preferred fuel source. They provide 4 calories per gram and are essential for brain function and high-intensity exercise. The right carbohydrate intake depends on total calorie needs, activity level, and health goals.
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Tip: Focus on the quality of carbs, not just quantity. Whole grains, legumes, fruits, and vegetables provide fiber and micronutrients. Refined sugars and white flour spike blood sugar without nutritional benefit.
- 1Determine total daily calories (from BMR × activity factor)
- 2Set carb percentage based on goal (50% for general health, 30–40% for fat loss, 55–65% for endurance)
- 3Carb grams = (Calories × carb%) / 4
- 4Fiber goal: 25g/day (women), 38g/day (men) — included in total carb count
2,000 kcal diet, 50% carbs=250g carbs/day1,000 kcal / 4 = 250g
1,800 kcal, low carb 25%=112g carbs/dayLow-carb threshold typically <130g
| Goal / Condition | Carb % of Calories | Grams on 2,000 kcal |
|---|---|---|
| General health (WHO) | 45–65% | 225–325g |
| Fat loss / low-carb | 20–30% | 100–150g |
| Ketogenic diet | <10% | <50g |
| Endurance athlete | 55–65% | 275–325g |
| Type 2 diabetes management | 20–45% | 100–225g |
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Fun Fact
The brain consumes about 120g of glucose per day — roughly half of the average person's daily carb intake. Even on a ketogenic diet, the brain needs some glucose, which the liver produces from protein and fat.
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