Carb Intake Calculator
Carbohydrates are your body's main energy source, and the right daily amount depends on your total calories and goals. This calculator converts your daily calorie target and chosen carb percentage into grams. Use it to plan balanced meals and fuel workouts.
How it works
Carbohydrates supply 4 calories per gram. To find your daily carb target, multiply your total daily calories by your chosen carb percentage, then divide by 4.
Formula: carb grams = (daily calories × carb % ÷ 100) ÷ 4. For example, at 2,000 calories with 50% from carbs, that's (2000 × 0.50) ÷ 4 = 250 grams of carbs per day.
We also divide the total by your number of meals so you can plan how many carbs to aim for at each sitting.
Tips
Active individuals and endurance athletes often benefit from higher carb percentages (55–65%), while lower-carb plans may target 20–40%.
Prioritize fiber-rich, whole-food carbs like vegetables, fruit, legumes, and whole grains over refined sugars for steadier energy.
FAQ
How many grams of carbs should I eat per day?
It depends on your calories and goals. A common guideline is 45–65% of calories from carbs. At 2,000 calories, 50% equals about 250 grams per day.
Why divide calories by 4?
Each gram of carbohydrate provides about 4 calories, so dividing carb calories by 4 converts them into grams.
Is a low-carb diet better?
Not universally. Lower-carb plans suit some people, but carbs are an important energy source. Choose a percentage that fits your activity level, health, and preferences, ideally with professional guidance.