Carb Calculator
Calculate your optimal daily carbohydrate intake based on your body metrics, activity level, and fitness goals. Get personalized recommendations for total carbs, net carbs, and complete macronutrient breakdown to support weight loss, maintenance, or muscle gain.
How many carbs should I eat per day?
Daily carbohydrate needs vary based on your activity level, goals, and body composition. General guidelines: Low-carb diets (50-100g/day or 10-20% of calories) are popular for weight loss and blood sugar control. Moderate-carb diets (100-200g/day or 30-40% of calories) work well for active individuals maintaining weight. Balanced diets (200-300g/day or 45-55% of calories) are recommended by dietary guidelines for general health. High-carb diets (300+ grams/day or 60-65% of calories) suit endurance athletes and very active people. A 150-pound moderately active person typically needs 200-250 grams of carbs daily for maintenance.
What are the best types of carbohydrates to eat?
Focus on complex carbohydrates and fiber-rich foods for sustained energy and better health. Best sources include: Whole grains (oats, quinoa, brown rice, whole wheat), legumes (beans, lentils, chickpeas), vegetables (sweet potatoes, broccoli, leafy greens), fruits (berries, apples, bananas), and nuts/seeds. These provide vitamins, minerals, and fiber while causing slower, steadier blood sugar increases. Limit simple carbs from added sugars, white bread, pastries, and sugary drinks. The quality of carbs matters as much as quantity - 200g from vegetables and whole grains affects your body differently than 200g from candy and soda.
Should I eat low-carb or high-carb for weight loss?
Both low-carb and higher-carb diets can work for weight loss - the key is creating a calorie deficit. Low-carb diets (50-100g/day) can be effective because they reduce insulin levels, decrease water weight quickly, and help control appetite. Many people find them easier to stick to initially. However, balanced or moderate-carb diets (150-250g/day) can be equally effective and may be more sustainable long-term, especially if you exercise regularly. Higher carbs support workout performance and recovery. The best approach is one you can maintain consistently. Consider your lifestyle: if you're very active, you likely need more carbs. If you're sedentary or have insulin resistance, lower carbs may help.
What is the difference between total carbs and net carbs?
Total carbs include all carbohydrates in food: starches, sugars, and fiber. Net carbs are calculated by subtracting fiber (and sometimes sugar alcohols) from total carbs, representing the carbs that significantly impact blood sugar. Formula: Net Carbs = Total Carbs - Fiber - Sugar Alcohols. For example, if food has 20g total carbs and 8g fiber, net carbs = 12g. People following low-carb or ketogenic diets often track net carbs because fiber doesn't raise blood sugar and isn't fully digested. However, not all experts agree with this approach - some argue total carbs matter for calorie tracking. For most people, focusing on total carbs while ensuring adequate fiber (25-38g/day) is a simpler, effective approach.