Carbohydrate Calculator
Estimate a daily carbohydrate target from your age, body size, activity level, and preferred carbohydrate percentage.
Reviewed
July 2026
How This Is Calculated
This calculator estimates a daily carbohydrate target by first estimating your maintenance calories, then allocating a chosen percentage of those calories to carbohydrates.
The Formula
Daily carbohydrate grams = estimated maintenance calories × carbohydrate percentage ÷ 4. Carbohydrates provide about 4 calories per gram.
Choosing a Range
A common general range is 45–65% of calories from carbohydrates. Higher activity levels often support the higher end, while a lower-carb approach may suit some personal preferences.
A practical target, not a rigid rule.
Carbohydrate needs vary with training volume, food preferences, medical conditions, and goals. Use this as a starting estimate and adjust based on energy, performance, and progress.
Sources
National Academies of Sciences, Engineering, and Medicine — Dietary Reference Intakes for Energy and Macronutrients.
Frequently asked questions
Not necessarily. Weight change depends most on total energy intake and adherence. A lower-carb plan can work for some people, but the best plan is one you can sustain.
Can I use this calculator for endurance training?
It offers a general daily estimate. Endurance athletes with long or intense sessions may need individualized carbohydrate planning around training.