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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.

Công thức

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

Hướng dẫn từng bước

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)

Ví dụ có lời giải

đầu vào

2,000 kcal diet · 50% carbohydrate target

Kết quả

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

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

Lỗi thường gặp cần tránh

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

Sẵn sàng để tính toán? Dùng thử Máy tính Carbohydrate miễn phí

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