Carbohydrate Calculator
Calculate your optimal daily carbohydrate intake based on your goals and activity level
Your Information
Your Daily Carb Targets
Enter your daily calorie target and body weight to calculate your carb recommendations.
How to Calculate Your Carb Needs
Follow these steps to effectively use the carb calculator and understand your results:
- Set Your Goals: Determine your primary fitness goal: Fat Loss, Maintain, or Muscle Gain. This impacts your carb targets.
- Enter Personal Details: Provide your daily calorie target and body weight. These are essential for personalized carb recommendations.
- Select Activity Level: Choose your activity level from the list. This helps adjust your carb timing and amount.
- Choose Carb Approach: Select a dietary approach or customize your carb percentage. Options range from Very Low Carb to High Carb.
- View Your Targets: The calculator displays your total daily carbs, carbs per pound, fiber target, and meal-based carb goals.
- Adjust Timing: Optionally, fine-tune when you consume carbs with the carb timing strategy (Pre/Post-Workout, etc.).
- Follow Recommendations: Use the results and guidelines to adjust your diet and optimize for your goals.
Need more guidance? Check out our detailed How to Use the Carb Calculator article.
FAQs About Carb Intake
Frequently asked questions regarding carbohydrate intake and the calculator are answered below:
Daily carb intake depends on your calorie target and fitness goals. For weight loss, aim for 30-40% of calories from carbs. For maintenance, 45-55% is typical. For muscle gain, 55-65% is recommended. This calculator personalizes recommendations based on your specific inputs.
Complex carbs digest slowly, provide sustained energy, and are nutrient-dense (oats, whole grains, vegetables, legumes). Simple carbs digest quickly and spike blood sugar (fruit, sugar, white rice). Aim for 75% complex and 25% simple carbs, using simple carbs strategically around workouts.
Yes, carb timing can optimize performance and recovery. Pre-workout (1-2 hours before): fast-digesting carbs for energy. Post-workout (30-60 minutes after): carbs to replenish glycogen stores. Other meals: complex carbs throughout the day. This is especially important for active individuals.
Fiber is a type of carbohydrate your body cannot digest, providing no calories but important health benefits. Aim for 25-35g of fiber daily. Fiber helps with digestion, blood sugar control, and satiety. Choose whole grains, vegetables, fruits, and legumes to increase fiber intake.
No, carbs are not inherently bad. Weight loss depends on total calorie intake, not specific macronutrients. However, you can reduce carb percentage during weight loss (30-40% instead of 50%) while maintaining adequate nutrition. Choose quality carbs and monitor portions.
Carbs per pound is your total daily carb target divided by your body weight (shows carbs relative to body size). Carbs per meal is your total daily carbs divided by number of meals. Both metrics help with meal planning and portion control.
Yes, eating carbs before bed is fine if they fit your daily calorie and carb goals. The timing of carbs throughout the day is less important than total daily intake. Some people find complex carbs before bed help with sleep quality, but individual responses vary.
If you're not hitting your fitness goals (not losing/gaining weight as intended) despite meeting your calorie target, adjust your carb intake. Monitor energy levels, workout performance, and hunger. Too few carbs can cause fatigue and poor performance; adjust based on personal response.
Best carb sources for weight loss: oats, brown rice, sweet potatoes, whole wheat bread, vegetables, legumes, and berries. These are high in fiber and nutrients, keeping you full longer. Avoid refined carbs like white bread, sugary cereals, pastries, and sugary drinks.
Some people reduce carbs slightly on rest days since they're not replenishing glycogen. However, total daily calories are more important than daily variation. You can reduce carbs 10-20% on rest days if desired, but consistency in overall carb intake matters most.