How much carbohydrate do you need?
Dietary guidelines commonly recommend that 45% to 65% of daily calories come from carbohydrates for most healthy adults, though needs vary with activity level, goals, and personal preference. This calculator estimates a daily carbohydrate gram target based on your total energy needs and a chosen percentage.
How it works
The calculator first estimates your basal metabolic rate (BMR) using the Mifflin-St Jeor equation from your age, sex, weight, and height, then multiplies it by an activity factor to estimate total daily energy expenditure (TDEE). It then applies your chosen percentage of calories from carbohydrates and converts those calories to grams using the standard 4 calories per gram of carbohydrate.
Carbohydrate needs can vary widely depending on training style, metabolic health, and personal goals such as low-carb or high-carb approaches. This tool provides a general estimate for planning and educational purposes only and is not a substitute for advice from a registered dietitian.