Carb Intake Calculator
Enter your age, weight, activity level, height, and nutritional goals into the calculator to find your carb intake.
How many carbs should you eat every day
Carbs are the energy source your body uses to power through your everyday activities. The number of carbohydrates your body requires will vary depending on the amount and type of physical activity you perform throughout the day.
How to calculate carb intake
Since the number of carbohydrates you consume depends on your total daily calorie needs. First, you’ll need to calculate your total daily energy expenditure (TDEE). This is based on your basal metabolic rate (BMR) multiplied by an activity factor based on daily exercises.
First, calculate the total number of calories you should eat each day. Next, determine what food groups those calories should come from.
Find your macronutrients
Breaking down your calorie count into macronutrients is known as “counting macros.” This is an easy way to make sure you’re eating the right proportions of carbs, proteins, and fats.
Each of these macros makes up a percentage of total calories. The amount of each macronutrient that you eat depends on your current weight and fitness goals.
| Fitness Goal | Protein | Carbohydrate | Fat |
| General Fitness | 10 – 15% | 45 – 55% | 25 – 35% |
| Medium to High-Intensity Fitness (1-2 hours/day, 4-6 days/week) | 20 – 30% | 55 – 65% | 30% |
| Weight Loss | 25 – 30% | 45 – 50% | 20 – 25% |
Macros and calories
Protein 1 gram = 4 calories
Carbohydrates 1 gram = 4 calories
Fat 1 gram = 9 calories
To convert calories of carbohydrates to grams, divide calories from carbs by 4. This is an estimate of how many grams of carbs you should consume on a daily basis.
If you are training for a marathon, you will need more carbohydrates to fuel your body. Use the higher percentage noted in the table above to calculate your carb needs.
Good carbohydrates and Bad carbohydrates
After you know how many carbs you should eat daily, it’s important to determine what types of carbohydrates you will eat. There are better carbohydrate options than others for a healthy diet.
Good carbs
Good carbs are complex carbohydrates and high-fiber foods. These are foods that absorb and metabolize slowly and won’t spike your blood sugar and insulin levels. These include foods like
- Whole-grain bread
- Oatmeal
- Beans
- Starchy vegetables
These carbs are high in fiber and can also help lower cholesterol and maintain healthy blood sugar levels. Since they are digested slowly, they make you feel fuller for longer. This will help you avoid overeating.
Bad carbs
You should limit the number of simple carbs you eat. Foods made with added sugars like
- Pastries
- Candy
- Cookies
- Donuts
- Anything with high fructose corn syrup may spike your blood sugar
These foods are “empty calories” and lack vitamins, minerals, and fiber. Because these foods cause rapid blood sugar fluctuations, it can lead to tiredness and irritability. These high sugar foods often cause you to overeat and are associated with weight gain.
