Carbohydrate Calculator
Calculate your daily carbohydrate needs
Carbohydrate Calculator
The Carb Calculator estimates the percentage of carbohydrates a person should consume each day. It is recommended that carbohydrates comprise 40-75% of daily caloric intake.
👤 Personal Information
📊 Carbohydrate Results
Carbohydrate Goals by Calorie Intake
| Goal | Daily Calories | 40% | 55% | 65% | 75% |
|---|
*The Institute of Medicine recommends American and Canadian adults to get 40% to 65% of their dietary energy from carbohydrates. The Food and Agriculture Organization and the World Health Organization jointly recommend 55% to 75% of total energy from carbohydrates, but only 10% directly from sugars.
📚 Understanding Carbohydrates
What are Carbohydrates?
Carbohydrates (carbs) are one of three primary macronutrients that provide energy, along with fats and proteins. Carbohydrates are broken down in the body or converted into glucose, and serve as the body's main source of energy.
They can also be stored as energy in the form of glycogen, or converted to fat (which can also be used as a source of energy).
Types of Carbohydrates
The three main types of carbohydrates are sugar, starch, and fiber. Generally, complex carbohydrates have greater nutritional benefits than simple carbohydrates.
- Sugars: Found in fruits, dairy, vegetables, and processed foods
- Starches: Found in beans, vegetables, and grains
- Fibers: Found in fruits, whole grains, vegetables, and beans
Good Carbs vs Bad Carbs
Good Carbs:
- Contain low or moderate calories
- High in nutrients and natural fibers
- Do not contain refined sugars or grains
- Low in sodium and saturated fats
Bad Carbs:
- High in calories and low in nutrients
- Full of refined sugars and grains
- Low in fiber
- High in sodium and saturated fat
How Many Carbs Should I Eat?
The Institute of Medicine recommends that a minimum of 130 grams of carbohydrates be consumed daily for adults. Other sources recommend that carbohydrates should comprise 40-75% of daily caloric intake.
Many healthy foods that are filled with nutrients, such as vegetables, legumes, whole fruits, nuts, seeds, and whole grains contain carbohydrates. The key is choosing quality sources and avoiding processed foods high in added sugars.