Carb Calculator – Calculate Your Daily Carbohydrate Intake
Struggling to balance your carbs for weight loss or muscle gain? Our Carb Calculator helps you determine your ideal daily carbohydrate intake based on your goals, body type, activity level, and diet plan—perfect for keto, diabetic, and athletic nutrition plans.
What is a Carb Calculator?
A Carb Calculator is a nutrition tool that estimates how many grams of carbohydrates you should consume daily based on your caloric needs, fitness goals (weight loss, maintenance, or muscle gain), and diet type (low-carb, keto, moderate carb).
Why Use a Carb Calculator?
- 🍚 Optimize carb intake for weight loss or muscle gain
- 🩺 Manage diabetes or insulin sensitivity with precision
- 🥦 Get macro balance for keto, paleo, or athletic diets
- 💡 Customize your plan based on body metrics and activity
How Does the Carb Calculator Work?
Our tool calculates your Total Daily Energy Expenditure (TDEE) using the Mifflin-St Jeor formula and then determines carbohydrate needs as a percentage of total calories depending on your selected goal and diet type.
Input Fields:
- Gender
- Age
- Height
- Weight
- Activity level
- Fitness goal (cut, maintain, bulk)
- Diet preference (keto, moderate, high-carb)
Carb Calculation Formula:
TDEE = BMR × Activity Level Carbohydrate grams = (Carb % of TDEE ÷ 4) Where: - Carb % = 5-10% for keto, 20-30% for low-carb, 45-65% for balanced - 1 gram of carbs = 4 calories
Example:
Person: Male, 30 years, 5'10", 170 lbs, moderate activity, goal: maintenance
- BMR = 10×77.1 + 6.25×177.8 − 5×30 + 5 = 1732.75 kcal
- TDEE = 1732.75 × 1.55 = 2685.76 kcal
- Carb % = 50% → 1342.88 kcal from carbs
- Daily Carbs = 1342.88 ÷ 4 = 335.72 grams
Benefits of Using Our Carb Calculator
- 📉 Weight loss & fat burn support
- 💪 Muscle recovery and performance
- 🧠 Energy & brain function boost
- 🩸 Blood sugar stability for diabetics
Who Should Use a Carb Calculator?
- ✅ Keto and low-carb dieters
- ✅ Athletes & bodybuilders
- ✅ Diabetic patients tracking carb loads
- ✅ Health-conscious individuals planning macros
Carbohydrate Guidelines by Diet Type
| Diet Type | Carb % of Calories | Grams of Carbs (per 2000 kcal) |
|---|---|---|
| Keto | 5-10% | 25–50g |
| Low Carb | 20-30% | 100–150g |
| Moderate | 40-50% | 200–250g |
| High Carb | 60-65% | 300–325g |
Tips for Smart Carb Management
- 🥔 Focus on complex carbs like oats, quinoa, sweet potato
- 🥤 Avoid sugary beverages and refined grains
- 🥗 Pair carbs with protein or fat for stable energy
- 📊 Monitor blood sugar if diabetic
FAQs – Carb Calculator
1. What is the ideal carb intake for weight loss?
For weight loss, carb intake is typically around 20–30% of total calories. For keto, it's as low as 5–10%.
2. Is this calculator suitable for diabetics?
Yes, it's great for tracking and planning carb intake, but consult your doctor for personalized advice.
3. Can I use this for a keto diet?
Absolutely. Just select “keto” and it will recommend ultra-low carb levels (<50g/day).
4. Does this calculator consider net carbs?
Currently, it shows total carbs. You may subtract fiber and sugar alcohols manually to find net carbs.
5. Is it accurate for athletes?
Yes, athletes can use the high-carb option to fuel performance based on their TDEE.