Estimate your optimal daily carbohydrate intake based on your weight, activity level, and fitness goals.

Carbohydrates are your body’s preferred source of energy — especially for physical activity and brain function. Whether you’re training hard, trying to lose weight, or just maintaining a balanced diet, getting the right amount of carbs is essential.

Why Calculate Carbohydrates?

The right carbohydrate intake can:

• Fuel your workouts
• Support muscle recovery
• Boost mental clarity and focus
• Help regulate blood sugar and energy levels
• Support fat loss or muscle gain, depending on your goal

How This Calculator Works

Our Carbohydrate Calculator uses your:

• Weight (in kilograms)
• Activity level
• Fitness goal (maintain, lose, or gain weight)

It estimates the daily amount of carbohydrates (in grams) your body needs for optimal performance and health.

Activity Levels Explained

Choose the activity level that best matches your lifestyle:

• Sedentary: Little to no exercise
• Lightly active: Light exercise 1–3 days per week
• Moderately active: Exercise 3–5 days per week
• Very active: Exercise 6–7 days per week
• Extra active: Intense training or physical work multiple times daily

Example

A 70 kg moderately active person aiming to maintain weight might need approximately 245–315 grams of carbohydrates per day, depending on specific needs and metabolism.

Carbs and Fitness Goals

• For weight loss: Lower to moderate carb intake may help create a calorie deficit.
• For muscle gain: Higher carb intake supports energy, recovery, and growth.
• For maintenance: Moderate, balanced carb intake works best for sustaining energy and health.

Frequently Asked Questions

Are carbs bad for weight loss?

No. Carbs themselves are not fattening — overeating in general is. This tool helps tailor carb intake to fit your weight goals.

Can I use this for a low-carb or keto diet?

This calculator is best for balanced or moderate-carb diets. For very low-carb approaches like keto, consult a dedicated keto macro calculator.

Should I change my carb intake on rest days?

Some people reduce carbs slightly on rest days, but if you’re active most days, a steady intake may be best.

Start Calculating Your Carbs

Enter your weight, choose your activity level, and select your goal — and our calculator will give you a personalized daily carbohydrate target.