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Calculate your optimal daily carbohydrate intake based on your goals, activity level, and diet preferences. Get personalized carb recommendations for weight loss, muscle gain, or maintenance.
Medical Disclaimer: This calculator provides estimates for educational purposes. Consult a registered dietitian or healthcare provider for personalized nutrition advice.
Diet Type Breakdown:
Net Carbs = Total Carbs - Fiber. Important for low-carb and keto diets.
A balanced approach with moderate carbs, suitable for most people and general fitness goals.
* Distribution: 30% breakfast, 40% lunch, 30% dinner. Adjust based on your schedule and preferences.
Carbohydrates are one of three macronutrients (along with protein and fat) that provide energy to your body. They're found in foods like grains, fruits, vegetables, and dairy products. Your body breaks them down into glucose, which is used for energy by your cells, tissues, and organs.
Carbohydrates are your body's preferred energy source, especially for your brain and during high-intensity exercise. The right amount depends on your activity level, goals, and metabolic health. Too few carbs can reduce performance and energy, while too many can lead to fat storage if not used.
Focus on whole food sources: whole grains, fruits, vegetables, and legumes. These provide vitamins, minerals, and fiber along with energy. Limit refined carbs like white bread, pastries, and sugary drinks that offer little nutritional value.