Carbohydrate Calculator
Calculate your optimal daily carbohydrate intake
Your Information
Your Results
Recommended Daily Carbohydrate Intake
324 g
Based on your inputs and goals
Protein
108 g
Fat
72 g
Calories
2207
Carbs %
55%
Detailed Carbohydrate Guidelines
| Goal | Daily Calories | 40% Carbs | 55% Carbs | 65% Carbs | 75% Carbs |
|---|---|---|---|---|---|
| Weight Maintenance | 2207 | 235 g | 324 g | 383 g | 441 g |
| Lose 0.5 kg/week | 1707 | 182 g | 250 g | 296 g | 341 g |
| Lose 1 kg/week | 1207 | 129 g | 177 g | 209 g | 241 g |
| Gain 0.5 kg/week | 2707 | 289 g | 397 g | 469 g | 541 g |
| Gain 1 kg/week | 3207 | 342 g | 470 g | 556 g | 641 g |
Our free Carbohydrate Calculator estimates your optimal daily carb intake based on your age, gender, height, weight, activity level, and goal. It calculates your BMR using the Mifflin-St Jeor equation, adjusts for your calorie target, and shows your recommended carbs, protein, fat, and total calories — plus a full breakdown across four different carb percentages (40%, 55%, 65%, 75%) for five weight goals.
How to Use This Calculator
1
Enter your age, then select your gender — both affect your BMR calculation.
2
Enter your height in cm and weight in kg to personalise your calorie estimate.
3
Select your activity level — from sedentary to extra active — to multiply your BMR into your daily calorie needs.
4
Choose your goal — weight loss, maintenance, or gain — to adjust your calorie and carb targets accordingly.
5
Click Calculate to see your recommended carbs, protein, fat, and a full carb percentage breakdown across all five goals.
Carbohydrate Intake Reference Guide
| Carb Percentage | Best Suited For | Typical Use Case | Level |
|---|---|---|---|
| 75% Carbs | High-volume endurance athletes | Marathon training, carb-loading phases | High |
| 65% Carbs | Active individuals, endurance sport | Regular cardio, cycling, swimming | Moderate-High |
| 55% Carbs | General population, maintenance | Standard balanced diet baseline | Moderate |
| 40% Carbs | Weight loss, strength training | Higher protein approach, fat loss focus | Moderate-Low |
Frequently Asked Questions
There's no fixed carb number for weight loss — it depends on your total calorie target. Select weight loss as your goal in the calculator above to see your personalised carb range based on your own stats.
Carb percentage refers to what share of your total daily calories comes from carbohydrates. Since carbs provide 4 calories per gram, a 55% carb diet on 2,000 calories equals about 275 grams of carbs per day.
No. Carbohydrates are your body's primary energy source. The quality and total amount matter more than carbs themselves — whole grains, fruit, and vegetables are consistently associated with better health outcomes than refined sugars and processed foods.
Different goals and lifestyles suit different carb percentages. Showing 40%, 55%, 65%, and 75% lets you compare options side by side rather than being locked into a single number, so you can choose the approach that fits your diet preference.
Want to Understand Your Carb Targets in Depth?
Read our complete guide — how many carbs per day, complex vs simple carbs, and how your carb limit shifts with your goals.