Carbohydrate calculator
Estimate the amount of carbohydrates you should consume daily, based on your estimated calorie needs. Results show carb allowances at common percentage ranges. Results update as you change inputs.
Daily calories are estimated from BMR × activity level. Carbohydrate allowances use 40–75% of calories converted to grams. These are estimates only and are not medical advice.
Carbohydrate Calculator
- Exercise: 15–30 minutes of elevated heart rate activity.
- Intense exercise: 45–120 minutes of elevated heart rate activity.
- Very intense exercise: 2+ hours of elevated heart rate activity.
Result
It is recommended that carbohydrates comprise 40–75% of daily caloric intake. Based on your estimated daily calorie needs, these are carbohydrate allowances for common weight goals:
| Goal | Daily Calorie Allowance | 40%* | 55%* | 65%* | 75%* |
|---|
* The Institute of Medicine recommends American and Canadian adults get 40% to 65% of their dietary energy from carbohydrates. The Food and Agriculture Organization and the World Health Organization jointly recommend 55% to 75% of total energy from carbohydrates, but only 10% directly from sugars.