Calculate how many carbohydrates you should eat per day based on your weight, height, activity level, and goal. Supports weight loss, maintenance, muscle gain, athletic performance, ketogenic, and diabetes management goals. Get a full macro breakdown, daily carb range, meal split, fibre target, and carb food sources.
Carb Intake Calculator is part of the Nutrition & Diet collection. If you want a broader view of similar workflows, open the Nutrition & Diet category page or browse all QuickTools categories.
Common next steps after this tool include Calorie Intake Calculator, Protein Intake Calculator and Fat Intake Calculator.
Select Metric (kg / cm) or US (lbs / ft + in) to match your preferred measurements.
Input your gender, age, weight, and height accurately — these drive the Mifflin-St Jeor BMR formula.
Pick the activity level that best matches your average weekly exercise and daily movement.
Choose from 6 goals: Lose Weight, Maintain, Gain Muscle, Athletic Performance, Ketogenic, or Diabetes Management.
Get your personalised daily carb target, full macro breakdown, meal split, fibre target, and carb food sources.
Apply the meal split and food sources table to plan meals that hit your carb target every day.
The calculator uses the clinically validated Mifflin-St Jeor equation to estimate your Basal Metabolic Rate (BMR), multiplies it by an activity factor to get your Total Daily Energy Expenditure (TDEE), then applies a goal-specific carbohydrate percentage backed by sports nutrition and dietary guidelines.
| Step | Formula |
|---|---|
| BMR (Male) | 10 × weight(kg) + 6.25 × height(cm) − 5 × age + 5 |
| BMR (Female) | 10 × weight(kg) + 6.25 × height(cm) − 5 × age − 161 |
| TDEE | BMR × Activity Multiplier (1.2 – 1.9) |
| Target Calories | TDEE + Goal Adjustment (−500 to +300 kcal) |
| Daily Carbs (g) | (Target Calories × Carb %) ÷ 4 |
| Fibre Target | 14g per 1,000 kcal (per DRI guidelines) |
| Goal | Carb % | Carb Range | Cal Adjustment | Strategy |
|---|---|---|---|---|
| 🔥 Lose Weight | 40% | 35–45% | −500 kcal | Moderate carbs preserve muscle while in a deficit |
| ⚖️ Maintain Weight | 50% | 45–55% | None | Balanced intake matching TDEE |
| 💪 Gain Muscle | 50% | 45–55% | +300 kcal | Slight surplus with carbs to fuel training and recovery |
| 🏅 Athletic Performance | 55% | 50–65% | None | High carbs to maximise glycogen stores and endurance |
| 🥑 Ketogenic | 5% | 20–50g net | None | Very low carbs shift body to fat-burning ketosis |
| 🩺 Diabetes Management | 45% | 40–50% | None | Controlled carbs chosen from low-GI sources |
65 kg · 165 cm · Moderately Active
→ 175 g carbs · Range: 153–197 g
82 kg · 180 cm · Very Active
→ 439 g carbs · Range: 399–518 g
70 kg · 162 cm · Lightly Active
→ 25 g net carbs · Keto threshold
Not all carbs are equal. The type of carbohydrate matters just as much as the quantity. Choosing the right carb sources can improve energy, blood sugar stability, and long-term health outcomes.
Whole grains, legumes, oats, and sweet potatoes digest slowly, providing steady energy and helping you feel full longer. Ideal for all goals.
Found in fruit, dairy, and processed sweets. Natural simple carbs (e.g. fruit) come with vitamins and fibre, while refined sugars offer little nutritional value.
Technically a carbohydrate, fibre is not fully digested. It feeds beneficial gut bacteria, lowers cholesterol, and is subtracted when calculating 'net carbs' for a keto diet.
GI ranks foods by how quickly they raise blood sugar. Low-GI foods (≤55) are beneficial for diabetes management and sustained energy. High-GI foods are useful for post-workout recovery.
Carbohydrates are the body's preferred fuel. The brain alone uses ~120g of glucose daily. Getting the right amount prevents fatigue and mental fog.
Muscle glycogen (stored carbs) is the main fuel for intense exercise. Adequate carbs speed up post-workout recovery and support muscle growth.
Consuming the appropriate carb quantity and type — especially low-GI sources — helps maintain stable blood sugar, reduce insulin spikes, and lower diabetes risk.
Targeting a specific carb intake aligned with your calorie goal makes it easier to maintain a deficit or surplus without overeating or under-fuelling.
It depends on your weight, activity level, and goal. A sedentary 70 kg adult maintaining weight typically needs around 225–250g/day. An active athlete may need 350–500g/day. Use this calculator for a personalised estimate.
Net carbs = Total carbs − Dietary fibre (and sometimes sugar alcohols). Fibre passes through without being absorbed, so it does not raise blood sugar. Net carbs are most relevant for ketogenic diets where the goal is to stay below 20–50g net.
Both. Eating carbs 1–2 hours before exercise tops up muscle glycogen for energy. Consuming carbs within 30–60 minutes after exercise helps replenish glycogen stores and supports muscle protein synthesis when combined with protein.
Low-carb diets can accelerate initial weight loss due to water loss and appetite reduction. However, long-term outcomes depend on total calorie balance, not just carb restriction. A moderate-carb deficit diet is equally effective and easier to sustain for most people.
Guidelines vary, but many diabetes educators recommend 45–60g per meal (135–180g/day) from low-GI sources. The calculator uses a conservative 45% of target calories for the Diabetes Management goal. Always consult your physician or dietitian for personalised targets.
Yes. Eating below ~100g/day (without a ketogenic goal) can cause fatigue, brain fog, low performance, and muscle breakdown. On a ketogenic diet, staying ≤50g net carbs is intentional to trigger ketosis. Always stay above the safety calorie floors calculated by this tool.
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