Calculate your daily carbohydrate needs based on activity level, goals, and metabolic requirements. Get personalized carb targets for optimal energy and performance.
Carbohydrates are your body's primary source of energy, especially for brain function and high-intensity exercise. While not technically essential (the body can produce glucose from other sources), carbohydrates provide the most efficient fuel for physical and mental performance.
Your optimal carbohydrate intake depends on your activity level, training goals, metabolic health, and personal preferences. This calculator provides evidence-based recommendations across different dietary approaches and activity levels.
Fruits, dairy, honey, sports drinks - best around workouts
Whole grains, vegetables, legumes - stable blood sugar
Supports digestive health, satiety, and blood sugar control
| Activity Level | Carbs (g/kg body weight) | Carbs (g/lb body weight) | % of Total Calories |
|---|---|---|---|
| Sedentary | 3-5 | 1.4-2.3 | 45-65% |
| Light Activity | 5-7 | 2.3-3.2 | 45-65% |
| Moderate Training | 6-8 | 2.7-3.6 | 50-65% |
| Heavy Training | 8-12 | 3.6-5.5 | 55-70% |
| Extreme Training | 10-12+ | 4.5-5.5+ | 60-70% |
| Approach | Daily Carbs | % of Calories | Primary Benefits |
|---|---|---|---|
| General Health | 4-6 g/kg | 45-65% | Balanced nutrition, sustainable |
| Athletic Performance | 6-12 g/kg | 55-70% | Optimal energy for training |
| Weight Loss | 3-5 g/kg | 30-45% | Improved satiety, fat burning |
| Low Carb | 50-150g/day | 10-30% | Blood sugar control, weight loss |
| Ketogenic | 20-50g/day | 5-10% | Ketosis, appetite suppression |
Promotes fat burning while maintaining some glucose availability
Induces ketosis - body uses ketones for fuel instead of glucose
| High Quality | Moderate Quality | Lower Quality |
|---|---|---|
|
• Vegetables • Fruits • Whole grains • Legumes • Sweet potatoes |
• White rice • Potatoes • Pasta • Bread • Dairy |
• Candy • Soda • Pastries • Processed snacks • Refined sugar |
| Age/Gender | Daily Fiber Goal | Sources |
|---|---|---|
| Men 19-50 | 38g | Vegetables, fruits, whole grains, legumes |
| Men 51+ | 30g | Focus on variety and gradual increases |
| Women 19-50 | 25g | Fruits, vegetables, beans, whole grains |
| Women 51+ | 21g | Emphasize soluble fiber sources |
Glycemic Index (GI): Measures how quickly carbs raise blood sugar compared to glucose (0-100 scale).
Low GI (≤55): Beans, whole grains, most fruits and vegetables - steady energy release.
High GI (≥70): White bread, potatoes, sports drinks - rapid energy, best around workouts.
Glycemic Load: Considers both GI and portion size - more practical for meal planning.
Too Low: Fatigue, poor workout performance, brain fog, mood swings, cravings.
Too High: Difficulty losing weight, energy crashes, poor satiety, digestive issues.
Poor Timing: Afternoon energy dips, poor workout performance, disturbed sleep.
Wrong Types: Blood sugar spikes, cravings, digestive discomfort, energy instability.
Match Activity: Higher carb days on training days, lower on rest days if weight loss is the goal.
Quality Matters: Prioritize whole food sources over processed options most of the time.
Individual Response: Monitor energy, performance, body composition, and health markers.
Gradual Changes: Adjust carb intake slowly to allow metabolic adaptation.