Carbohydrate Calculator
Calculate your daily carbohydrate intake needs based on weight, age, activity level, and fitness goals. Get personalized recommendations for endurance, strength training, and weight management with comprehensive nutrition guidance.
📋 Quick Navigation
Daily Carbs
Per Pound BW
Per Kg BW
Carb Calories
📊 Daily Carb Distribution
| Timing | Carb Amount | Best Sources | Purpose |
|---|---|---|---|
| Breakfast | — | Oatmeal, toast, fruit | Morning energy |
| Pre-Workout | — | Banana, rice, pasta | Training fuel |
| Post-Workout | — | Rice, sweet potato, fruit | Glycogen replenishment |
| Other Meals | — | Whole grains, vegetables | Sustained energy |
🧠 Understanding Carbohydrates
What are Carbohydrates?
Carbohydrates are macronutrients composed of sugar, starch, and fiber that provide energy for your body and brain. They're broken down into glucose, which powers muscles and the central nervous system. Carbs provide 4 calories per gram. Your body stores excess glucose as glycogen in muscles and liver for later use.
Why Carbs Matter for Performance
Energy Source: Carbs are the body's preferred energy source, especially for high-intensity exercise. Glycogen Storage: Adequate carb intake replenishes muscle and liver glycogen depleted during exercise. Recovery: Post-workout carbs combined with protein optimizes muscle glycogen restoration. Brain Function: Your brain uses ~20% of daily energy from glucose. Satiety: Fiber-rich carbs help control appetite and support weight management.
Carb Needs by Activity Level
Sedentary: 3-4g per kg (1.4-1.8g per lb). Moderate Activity: 4-5g per kg (1.8-2.3g per lb). Endurance Training: 6-10g per kg (2.7-4.5g per lb). Strength Training: 4-7g per kg (1.8-3.2g per lb). Higher activity demands more carbs for energy and recovery.
🥗 Types of Carbohydrates
🌾 Simple Carbs (Sugars)
Sources: Fruits, honey, candy, sugary drinks. Glycemic Index: High - quickly raise blood sugar. Use: Great for quick energy during/after workouts. Limit in everyday meals.
🍚 Complex Carbs (Starches)
Sources: Oats, rice, bread, pasta, potatoes. Glycemic Index: Moderate - provide sustained energy. Use: Best for general meals and pre-workout fuel. Provide longer-lasting energy.
🥬 Fiber (Complex Carbs)
Sources: Vegetables, legumes, whole grains, seeds. Benefit: Digestion, satiety, blood sugar control. Use: Include with every meal for health benefits and steady energy.
Glycemic Index vs Glycemic Load
Glycemic Index (GI): Measures how quickly a food raises blood sugar (0-100 scale). Low GI foods cause slower, steadier glucose rise. Glycemic Load (GL): Accounts for both GI and portion size. GL = (GI × carbs per serving) ÷ 100. Better indicator of actual blood sugar impact.
🧮 Carbohydrate Calculation Methods
Per Kilogram Method (Most Common)
Carb Multipliers by Goal:
Sedentary/Weight Loss: 3-4 g/kg
Moderate Exercise: 4-5 g/kg
Endurance Training: 6-10 g/kg
Strength Training: 4-7 g/kg
Example: 75kg person, moderate exercise
Daily Carbs = 75 × 4.5 = 337.5 grams
Per Pound of Body Weight Method
Carb Multipliers by Goal:
Sedentary/Loss: 1.4-1.8 g/lb
Moderate: 1.8-2.3 g/lb
Endurance: 2.7-4.5 g/lb
Strength: 1.8-3.2 g/lb
Example: 165 lb person, endurance training
Daily Carbs = 165 × 3.6 = 594 grams
Percentage of Calories Method
TDEE = BMR × Activity Factor
Step 2: Calculate Carb Calories
Carb Calories = TDEE × 0.45 (using 45% for moderate activity)
Step 3: Convert to Grams (1g carbs = 4 calories)
Carb Grams = Carb Calories ÷ 4
Example: 2400 calorie TDEE
Carb Calories = 2400 × 0.45 = 1080 calories
Carb Grams = 1080 ÷ 4 = 270 grams
Training-Specific Guidelines
<1 hour exercise: 3-5 g/kg
1-3 hours: 5-7 g/kg
>3 hours: 8-12 g/kg
Intensity-Based:
Low intensity: 3-4 g/kg
Moderate: 4-7 g/kg
High intensity: 7-10 g/kg