Carb calculator

It help you to estimate the amount of carbohydrates you need to consume in order to maintain a healthy body weight.

Carb calculator


Your body Carb requirment ......

The calorie count is then adjusted based on your goal:

  • Weight loss: Reduce by 10-20%
  • Weight gain: Add 500 calories
  • Weight maintenance: Unchanged
  • This calorie count is split into macronutrient percentages in the following ratios, based on splits commonly recommended by our nutrition experts for muscle gain, weight loss, and weight maintenance. (Yes, weight gain and maintenance are the same ratio, but the calories and macros are different.)

    • Weight loss: 40/40/20 (carbohydrates/protein/fats)
    • Weight gain: 40/30/30
    • Weight maintenance: 40/30/30
    • Finally, your carbohydrate intake comes from applying those percentages to your daily calorie number. Each gram of carbohydrates is "worth" 4 calories.

What are Carbohydrates?

Carbohydrates are a type of macronutrient that the body needs in order to function properly. They are found in a variety of foods, including bread, pasta, rice, fruits, and vegetables. Carbohydrates are essential for the body to create energy, and they also play a role in the metabolism of fats and proteins.

Types of Carbohydrates

There are two types of carbohydrates simple and complex. Simple carbohydrates are made up of one or two sugar units, while complex carbohydrates have three or more sugar units. Although carbohydrates are not essential nutrients, they are a good source of energy.


Carbohydrates are a type of macronutrient found in many foods and are essential for a healthy diet. There are three main types of carbohydrates: sugars, starches, and fiber.

  • Sugars are the simplest type of carbohydrate and are found naturally in fruits, vegetables, and milk. They can also be added to food during processing or cooking, such as table sugar, honey, and syrups.
  • Starches are complex carbohydrates that are found in grains, legumes, and starchy vegetables like potatoes. They are broken down into sugars during digestion and provide a slow and steady release of energy.
  • Fiber is a type of carbohydrate that cannot be digested, but is important for maintaining a healthy digestive system. It is found in fruits, vegetables, and whole grains.

Complex carbohydrates are generally better for you than simple carbohydrates, which are often calledempty carbs.” Foods high in simple carbs, like sugar, have little nutritional value and are not necessary for survival. The body does need carbohydrates (which are broken down into sugar), but you don‘t need to eat sugary foods to meet this need. Complex carbs like fiberrich fruits and vegetables, whole grains, legumes, and others provide the body with carbohydrates that can be used for energy, along with many other nutrients. Complex carbs are also digested more slowly, so you feel full for longer periods of time, which can help with weight control. On the other hand, foods high in simple carbs, like soda, cookies, juice, and other baked goods, often have large amounts of sugars and fats, which can lead to weight gain and diabetes.

How Many Carbohydrates Should I Consume?

The Institute of Medicine recommends that adults consume a minimum of 130 grams of carbohydrates per day, although other sources recommend consuming 4075% of daily caloric intake from carbs. Although carbs are not essential nutrients, and there are many fad diets that highly restrict or even eliminate carb intake, there are benefits to consuming a controlled amount ofgood carbs. Excess carbs are converted to fats, which act as stored energy. If insufficient carbs and fats are available to be used for energy, the body will start breaking down protein instead, which can be problematic.

It‘s important to remember that not all carbohydrates are created equal. Some types of carbohydrates are better for you than others. For example, whole grains, vegetables, fruits, and beans are better sources of carbohydrates than white bread, white rice, and processed foods. The main difference between simple and complex carbohydrates, sometimes calledrefined andwhole,” or evenbad andgood carbohydrates, is that refined carbohydrates have been stripped of natural fiber. This is common in juices, pastries, bread, pasta, and many other common foods. Fiber is necessary for digestion, and it promotes healthy bowel movements and can, in some cases, decrease the risk of certain chronic diseases. People often debate whether or not carbohydrates are good or bad because different people have different experiences with them. This is because not all carbohydrates are the same and some are better than others, and carbohydrates can affect different people in different ways.

The following are some of the key differences between good and bad carbs:

Good Carbs:

Some good carbs to eat are ones that are high in nutrients, natural fibers, and low in calories, sodium, and saturated fats. You should avoid carbs that contain refined sugars, grains, cholesterol, and trans fats.

Bad Cabs:

Cabs that are bad for you are high in calories and low in many nutrients. They are full of refined sugars, low in fiber, and high in sodium. They may also contain high levels of saturated fat, cholesterol, and trans fats.

How many carbohydrates a person consumes depends on many personal factors. For example, a lowcarb diet can be beneficial for one person, but having a lowercarb diet will not necessarily have health benefits for someone in a different situation. Many healthy foods that are filled with nutrients, such as vegetables, legumes, whole fruits, nuts, seeds, and whole grains contain carbohydrates. Carbohydrates are not inherently bad so long as sugary drinks, fruit juices, and processed foods like cookies and candy, are avoided, or consumed in moderation. Eat enough carbs to suit your lifestyle and maybe seek out a dietitian if considering any drastic changes to your diet.

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