Carbohydrate کا حساب کیسے لگائیں

Carbohydrate کیا ہے؟

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.

فارمولا

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

مرحلہ وار گائیڈ

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)

حل شدہ مثالیں

ان پٹ

2,000 kcal diet · 50% carbohydrate target

نتیجہ

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

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

عام غلطیاں جن سے بچنا ہے

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

حساب کے لیے تیار ہیں؟ مفت Carbohydrate کیلکولیٹر آزمائیں۔

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