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Carbohydrate Calculator

Calculate your optimal daily carbohydrate intake based on your body metrics, activity level, and fitness goals with our free online carb calculator.

Category: Fitness & Health

Frequently Asked Questions

How many carbs should I eat per day?

Daily carbohydrate needs vary based on your activity level, goals, and individual factors. General guidelines suggest: 45-65% of daily calories for most people (225-325g for a 2000 calorie diet), 30-50% for moderate weight loss (150-250g), and 5-30% for low-carb approaches (25-150g). Athletes may need higher amounts ranging from 6-10g per kg of body weight, especially during intense training periods.

What are the best sources of carbohydrates?

The best sources of carbohydrates are nutrient-dense whole foods such as whole grains (oats, brown rice, quinoa), fruits, vegetables, legumes (beans, lentils), and starchy vegetables (sweet potatoes, squash). These foods provide not only carbohydrates but also fiber, vitamins, minerals, and antioxidants. Limit refined carbohydrates like white bread, sugary cereals, and processed snacks.

Should I follow a low-carb diet for weight loss?

Low-carb diets can be effective for weight loss for some people, but they're not necessary for everyone. Research shows that the most important factor for weight loss is calorie deficit, regardless of macronutrient composition. Some people find that reducing carbs helps control hunger and insulin levels, while others perform and feel better with moderate carb intake. The best approach is the one you can sustain long-term.

How should I adjust my carb intake for exercise?

For exercise, adjust your carb intake based on the intensity, duration, and timing of your workouts. For high-intensity or endurance activities (>60 minutes), consume 1-4g of carbs per kg of body weight daily. Consider timing higher carb intake around workouts: 1-4 hours before exercise (1-4g/kg), during extended sessions (30-60g per hour for events >1 hour), and within 30 minutes after exercise (0.5-0.7g/kg) to optimize performance and recovery.